Saturday, August 3

August 19, 2019

 

Backing off total volume in this deload week.

Prepping for our conditioning piece by dialing in positioning on the clean.

Our main focus today is a fun take on the popular hero workout, ""DT".

This CompTrain workout will be featured today in the Spectator Workout Area at the CrossFit Games. Give it a try whether you're in Madison or back home!

ACTIVATION
2 Rounds:
200 Meter Run
10 Russian Baby Makers
5 Walkouts

Into…

2 Rounds:
15 Second Superman Hold
10 Push-ups
5 Strict Pull-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Power Clean (7 x 1+1+1)

7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean
Set 2: 55% of 1RM Power Clean
Sets 3-7: 60% of 1RM Power Clean

Assault on DT (Time)

5 Rounds:
15 Calorie Air Runner (or 200m Run)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (135/95)
RX+: (155/105)

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