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DT

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CrossFit Spokane – CrossFit


Warm-up

2 rounds, 5 min. EMOM

1. Pass Throughs/Shoulder drill

2. 15/12 cal row or 200m Run

3. 30-50 DUs

4. 15 KBS

5. 10 – 15 T2B / Leg Raises

Weightlifting

2 sec Pause Clean Complex

2 sec Pause Below Knee

2 sec Pause Hang Position

1 Hang Clean

1 Power Clean
6 x 1 Complex

Use a weight that you comfortably handle (not too light)

If you are proficient at the complex go for a max

Skill

Review “DT” Movements and Workout Standards

Workout

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

Extra work

3 Rounds

10 Hip Ups

10 Body /Buzz Saw

20 Bicycles (2 count)