JP CrossFit – WOD

Metcon (No Measure)

When we work out, we’re often balancing testing and training. DT is meant to be a test. If you haven’t been training for very long with us, or haven’t been in much recently, we are going to want you to consider doing DT Lite, and work on chaining reps and moving with good form.

Metcon (Weight)

Build to a heavy complex

1 power clean

1 hang power clean

2 push jerks

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
10 min soft cap, 12 min hard cap.

DT Lite (AMRAP – Rounds and Reps)

AMRAP 10:

7 deadlifts*

5 hang power cleans*

3 shoulder to overhead*

*Rx = 115/80

Rx+ = 155/105