5 Rounds for time of:
9 Hang Power Cleans
A classic benchmark workout! DT can feel like wrestling a barbell for a 5 round fight and the key to this workout is movement efficiency, strategic rep breaks and breathing during movement. As always, your goal is for every rep to look identical and staying in control of your positions at all times. The limiting factor for this workout are often the jerks, so use a weight that will challenge and slow you down, but still allow you to complete the jerks in 1-2 sets per round. Competition loads for this workout are 155/105.
Deadlifts: Use a switch grip for the first 11 reps. There is a huge grip component to this workout and a switch grip here will save your hands for the hang power cleans. Alternate which hand is prone or supine per round.
Hang Power Cleans: Perform your final Deadlift then start your Hang Power Cleans. If you need to break before the jerks, only perform 8 total cleans since you’ll have to perform a clean to get it back onto your shoulders. If you have the flexibility to maintain a hook grip on the barbell while still achieving a mature front rack, we recommend doing that. It’s also helpful to keep your feet in a static position versus shifting between a more narrow and wider stance every rep.
Jerks: If you’re going to break it up into two sets, try to get a few in directly after the hang power cleans, even if it’s just two reps. If you’re going to drop the bar before the jerks, perform 8 hang power cleans, then rest as long as you need in order to hit the 1 HPC and 6 jerks unbroken. Typically the jerks are the most uncomfortable movement and you’ll want that bar off your shoulders as soon as possible, but don’t compromise your set up, bracing and reracking mechanics. Make sure your trunk is braced during all phases of the jerks so that you don’t hyperextend overhead or lose your tension on the set up or recovery. Its going to feel good to drop that barbell when you’re done.
CrossFit Group Class Programming Template (WK4/6)
#Goals Annie Thorisdottir performs DT @ 155lbs in 8:27