Barbell Cycling and DT

Feb 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

1:00 Front Plank

15 GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

5 PVC Passes

0:30 Side Plank / side

10 Wipers

10 Scorpions

10 Banded Low Ext. Rotations / side

50 ft. Waiter’s Walk (heavy) / side

TOGETHER:

Empty Barbell Drills

Weightlifting

3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk (EMOM x 8)

Building up in weight throughout

Metcon

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
You should be scaling the weight down so that at least the first round is done unbroken