Peninsula CrossFit – CrossFit
Deadlift (3-3-2-1-1-1)
Good Luck and HAVE FUN!
This week we are testing. You will see a max lift everyday.
For the powerlifting (squat, press, and deadlift) we are not so worried about finishing on a failed lift.
For the olympic lifting (snatch and Clean&Jerk) we are worried about ending on a failed lift, so try and end on a successful lift.
Remember:
-Powerlifting has no speed/time component. (W = Fd)
-Olympic Lifting does have a speed/time component.
(P = W/t=Fd/T)
Sets:
3 @ 70-80%
3 @ 80-90%
2 @ 90%+
1 @ 95%+
1 @ 100%
1 @ 100%+
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 February, 20 2009
To learn more about DT click here
How do you perform the “DT” workout?
With a running clock, complete 5 rounds of the prescribed work in the order written as fast as possible (“For Time”).
How do you score the “DT” workout?
Score is the time it takes you to complete 5 rounds.
What is a good score for the “DT” workout?
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes
What are the movement standards for the “DT” workout?
Hang Power Clean: This variation of The Clean starts with the barbell in the “hang” position (anywhere above the knee). The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). Like any version of The Clean, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “hang” position.
Push Jerk: In this variation of The Jerk, you’ll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “front rack” position.
What are the tips and strategy to use for the “DT” workout?
To avoid unnecessary reps, if you need to rest before the Hang Power Cleans, drop the Barbell after the 11th Deadlift, then move straight from the 12th rep of the Deadlifts directly into the 1st rep of the Hang Power Cleans. Similarly, move from the 9th rep of the Hang Power Cleans directly into an unbroken set of the Push-Jerks.
What is the intended stimulus of the “DT” workout?
This WOD should feel very uncomfortable. The sets should be mostly unbroken, which will make your hands/grip suffer–in a good way. The load should feel easy on the deadlifts, moderate on the hang power clean and tough on the push jerks. The load should allow you to get through a couple rounds unbroken – scale accordingly.