• (561) 676-3710
  • Free Intro

    Sign up for a Free Intro Class!X

    ADDRESS1652 N US Highway 1 Jupiter, FL 33469

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Our Blog

Tuesday 1.10.17 Workout of the Day

By cfpalmbeach | In WODs | on January 9, 2017

http://www.crossfitpalmbeach.com/wp-content/uploads/2017/01/IMG_1976.png

————————————————–

The Superhuman challenge has started! Who will be the next winner?!

————————————————–

Strength/Skill Work:

12 Minutes to Work Up to a Moderately Heavy “DT” Complex – 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

————————————————– 

Hero WOD “DT” 

In honor of USAF Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF.

5 Rounds For Time:  (13 Min Cap)

12 Deadlifts S(115/80) RX(135/95) RTG(155/110)

9 Hang Power Cleans

6 Push Jerks

————————————————– 

WOD Tips:

-Today is all about the Hero WOD “DT”.  The strength/skill work is there to get used to the combination of movements and get the nervous system ready and firing before today’s workout.  The strength work should be done unbroken and you should be able to work up well beyond the weight you plan to do in the workout, not a max.  Work on being consistent with your footwork throughout the complex. 

-“DT” is a shorter hero WOD that is ideally done in 10 minutes or less.  This is always a member favorite, especially if you enjoy working with the barbell.  A good approach to this workout is to try to do each exercise unbroken, and then to rest briefly between exercises.  The best way to break it up is to do 11 deadlifts, rest, 1 deadlift + 8 hang power cleans, rest, 1 deadlift + 1 hang power clean + 6 push jerks.  This is a grip-intensive workout so resting between sets will allow you to save your grip for the later rounds.  Also, this will allow you to mix-grip your deadlifts which is another great way to save your grip.  You will be using one barbell for all 3 movements so choose your weight based on the hang cleans or push jerks, whichever one is tougher for you. 

Comments

comments

No Comments to "Tuesday 1.10.17 Workout of the Day"

All Content Copyright © CrossFit Palm Beach 2014. All Rights Reserved.