DT+

Strength

10min to work to heavy complex for the day:

1 Deadlift + 2 Hang Cleans + 3 Jerks

MetCon

5 Rounds for Time:

12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 STOH 135/95
12 Pull-upsRX+ = 6 Bar Muscle Ups (for pull-ups) & the following loads:
Rd1: 115/75, Rd2: 135/95, Rd3: 155/105, Rd4: 185/125, Rd5: 205/135

*15min time cap

Coaches Notes

KINDA EQUIPPED

10min to work to heavy complex for the day:
1 Deadlift + 2 Hang Cleans + 3 Jerks
*sub 10min EMOM if lacking weight

5 Rounds for Time:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 STOH 135/95
12 Pull-ups*sub DBL DB as needed

BODYWEIGHT / HOUSEHOLD GEAR

For Time:
100 OO Deadlifts
80 OO Hang Cleans
60 Alt OO Shoulder to Overhead

– Eric Barber

Learn the Fundamentals!!

Posted 1 year AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING

Posted 4 months AGO