Cleans and Dumbell DT

Jul 30, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

0:30 Hollow Hold

20 GHD Hip Extensions

20 Banded Face Pulls

20 Banded Pull Aparts

10 Perfect Lunges w/ Rotation

2 Rounds:

10 Single-arm RKBS (moderate) (per side)

5 Single- Arm KB Squats (light-moderate) (per side)

TOGETHER:

Empty barbell warm-up + drills

Weightlifting

Clean and Jerk

2+1 E2MOM x 10 sets

Increasing weight throughout

Metcon

Metcon (Time)

Dumbbell DT

5 Rounds for time of:

12 DB Deadlifts

9 DB Hang Cleans

6 DB Push Jerks

Rx: 30/20’s

Rx+: 50/30’s
7 Minute Cap

Finisher

3 Sets of Max Reps: Bumper Plate Lateral Raises (15/10/5lbs)