Perpetual Fitness – CrossFit

Today is the day! We will be putting all of our barbell cycling work over the past few months to the test with Hero WOD “DT”. We tested this on 8/17/17, and then did MANY deadlifts, cleans, and push jerks to learn how to move the barbell more efficiently. Looking forward to some serious PR’s! Use the same weight you used when first tested it.

Strength

Metcon (Time)

3 Rounds:

40m Single Arm OH Plate Carry,

each side (45/35)

40m Farmers Walk (45/35)

40m Front Rack Carry (45/35)

1 min Loaded Barbell Holds, as heavy as possible
Mixing it up with some strongman/odd object work today! Work in pairs, so person 1 will complete a movement, and the rest while person 2 completes the same movement.

*Use the bumper plates for all movements; score is total weight combined.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Today is the retest of DT. Having completed the barbell cycling cycle, you should feel confident moving into this retest. Approaching this retest you should look at your previous time and look to beat this score. We should look to go as hard as possible, breaking this work up where needed.