We will be OPEN for our regular morning hours (6am-10:30am Open Gym, 8am and 9am CrossFit Classes) on Monday October 31st. We will be CLOSED for our 4pm-6pm Open Gym and 4pm Crossfit Class in the evening. Have a safe and fun Halloween!
WOD:
#DT (Cap 10)
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105 10 Min Cap
A solid “DT” time requires efficient barbell cycling along with alternating between different grips depending on the athlete. Stick to that 10:00 cap. If athletes cannot average a round every 2:00, the weight is too heavy.
Open Gym (Competitor):
For Time: (Cap 12)
2 Rounds “DT” @ 155/105 (135/95) [115/75]
2 Rounds “DT” @ 185/135 (155/105) [135/95]
2 Rounds “DT” 225/155 (185/135) [155/105]
(1 Round of DT is 12 Deadlift, 9 Hang Power Clean, 6 Jerks)
STRENGTH:
#Deadlift
Every 2:00 for 12:00
5 Reps
*All 6 sets should be “working sets”. You can build but it should be very gradual, as a big jump would prove the previous sets wasn’t valuable as a working set.
FINISHER:
2:00 Max Calorie Ski
2:00 Max Ring Muscle Ups *Scale to Burpee Pullups
1:30/1:30, 1:00/1:00
