Warmup:
2:00 Row
5 Dual DB Deadlifts
10 Iron Cross
4 Dual DB Hang High pull
10 Spider-man Lunge w/twist
4 Dual DB Hang Power Clean
10 Squat2Stands
3 Dual DB Push Press
10 Over & Backs
Then…
Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 3@70%
From 5:00-10:00, do 2@75%
From 10:00-15:00, do 2@80%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Clean Complex before we re-test out Oly 1RMs (29May), so we up the %s a little more today. Keep that form dialed in and make sure each one is perfect.
WOD:
“Dumbbell DT”
5 Rounds For Time:
12 Dual DB Deadlift (50/35)
9 Dual DB Hang Power Clean
6 Dual DB Push Jerk
Time Cap: 14 Min
Video courtesy of Swiss Alpine Battle. CrossFit Games multi-time podium finisher, Patrick Vellner tackling “Dumbbell DT”.
So, a little twist on a classic Hero WOD, “DT”, but done with dumbbells. The load is lower than normal DT weight, so the goal is to finish faster than you would normal “DT”. That said, don’t let form go out the window in the hopes of a faster time. Still keep a flat back during the deadlifts (only one head of each DB needs to touch the ground). In the Hang Power Cleans, don’t turn it into hammer curls. Use the hips to jump the weight up to the shoulders, and finish with elbows in front of the DBs. For the Push Jerk, again use the hips to move the weight rather than making it all shoulders. IF you can go unbroken each round, do so, but if you have to break, try to make it on the 11th deadlift, and the 8th hang power clean
Scaling Options:
DB weight -> 35/20 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 