1/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Only one word matters today: GRIP. Do anything you can to save your grip today. Make sure your forearms are nice and warm prior to starting this one. DT taxes almost everything and is a favorite benchmark for people that love to move barbells. You want to shoot for finishing the first round in under 2-minutes. Faster times could be in the 7-minute range, and we will have a 15 minute cap. Be smart with your rest today. For example, it is a good idea to rest after the 11th deadlift, since you will have to pick the bar up for the hang clean anyway. Same thing for after the 8th power clean.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
L2 – 115lbs/75lbs

L1 – 9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

*Use a light load that allows for the movements to be completed unbroken on the first round.

Metcon (No Measure)

2. COOL DOWN

2 Sets

0:30/0:30 Newspaper stretch

0:30/0:30 Spine twist

0:30/0:30 Half lotus

2 Sets

20/20 Side plank reach through

0:45 Bear plank