Big Boy DT

Went in this afternoon with Adam to do the hero WOD “DT”, which we missed out on last Sunday because of the Spartan Race.


  • PVC Pass-thrus
  • DU

Did a bunch of stretching too and then did some hang cleans and push jerks at 95# and 135#.


5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 SH to OH (155#)

I was dreading the shoulder to overhead the most, but it was the hang power cleans that did the most damage. Don’t get me wrong, the push jerks were still pretty terrible for me though.

I broke my rounds down into:

  1. 11 deadlifts
  2. 1 deadlift + 4 cleans
  3. 4 cleans
  4. 1 clean + 3 push jerks
  5. 3 push jerks

The only round I didn’t do this was the 2nd round when I managed to do all 6 push jerks unbroken. This worked well for me and allowed me to catch my breath a bit in between each phase. It ended up being an extra 3 deadlifts and 1 clean each round, but the deadlifts didn’t bother me at all. My time was 14:40. I told myself I’d be happy if I could stick to 3:00 rounds and I beat that. It really beat me up though. My entire body hasn’t felt this crushed by a WOD in a long time.

I have only done “DT” one other time and it was using 115# back in October for a time of 7:31. Nearly twice as long today with 155#, so power output was much higher at the lower weight, but I wanted something heavy today and clearly hit that goal.

I won’t be able to make it in for a WOD tomorrow morning because of golf, but maybe I’ll get out for an early hike. It’s been a pretty brutal 7 days so a day without a WOD will be welcomed by my body and should be ready to WOD and do OLY on Sunday.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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