Dominating “DT”

Went to the 9am class today since I don’t have time for a longer training session.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Star Jumps

XWOD

7:00 EMOM

  • 2 Broad Jumps
  • 2 Thrusters (45# DBs)

I was jumping over 10′ on each jump and was really explosive on the thrusters.

Strength

5×3 Deadlifts

I’ve been trying to stay away from heavy deadlifts during my squat cycle just because I don’t need to focus on improving my max. I thought about staying lighter today, but after a couple of sets, I said fuck it. Did 225#, 295#, 345#, 395#, and 425#. Matches a 3RM from a couple of months ago and it felt easier today.

WOD

“DT”
5 Rounds

  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Shoulder to OH

The first (and only) time I went RX (155#) was back on February 15th with a time of 14:40. It hurt! Figured I could beat that today, but we had a 12:00 time cap, so I was really going to have to push it to finish. In the end, the time cap actually helped me out a lot.

In the first round I was able to pick a pace and force myself to rest so that I could last. I got 11 unbroken deadlifts to start each round, just like before. Last time around, the cleans and the push jerks were pretty horrible on me. This time around, the cleans ended up being the worst, but I was actually able to get a couple sets of 8 unbroken. I made the biggest improvement on the push jerks though, getting all 6 unbroken every round. Finished in 11:48, a PR by almost 3 minutes!

Published by

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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