WORKOUT OF THE DAY, OCTOBER 31ST 2022

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

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