Saturday July 10th – Diamond Hill CrossFit
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Saturday July 10th

9
Jul

Saturday July 10th

“Double DB DT”

WORKOUT GOALS
1.) 8:00-15:00
2.) Complete each movement in two sets.
3.) Use the push jerk not the push press.
4.) Practice a hang muscle clean instead of a power clean if the weight feels light

RX
10 ROUNDS FOR TIME
12 DB Deadlifts (50/35#)
9 DB Hang Power Cleans
6 DB Push Jerks

LEVEL 2
10 ROUNDS FOR TIME
12 DB Deadlifts (40/25#)
9 DB Hang Power Cleans
6 DB Push Jerks

LEVEL 1
5 ROUNDS FOR TIME
12 DB Deadlifts (25/15#)
9 DB Hang Power Cleans
6 DB Push Jerks

Accessory

Rest, Stretch, and Recover

Stretching

3 SETS
:30 Calf Stretch / Leg
:30 Couch Stretch / Side
:30 Foam Roll Foot / Side

Notes

Target | 8:00-15:00
Movements | Complete in 2 sets or less.
 “Double DB DT” is a play off of the classic CrossFit benchmark “DT” (5 Rounds, 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks, 155/105#).  We are trying to train strength endurance with a light-moderate loading. It is important that you choose a loading that allows you to complete each set in 2 sets or less.  Most of us have trouble with the jerk. Consider resting a few extra seconds after the hang power cleans before you go into the push jerks. You can also use a few tricks to help you work through the reps.
1) Rest after your 11th deadlift, then perform your 12th deadlift and go directly into your hang power cleans.
2) Rest after your 8th hang power clean, then perform your 9th and complete all 6 jerks unbroken.
 If you want an extra challenge, try to take the shortest rests between the jerks and the deadlifts. Take longer rests between the deadlifts and the hang power cleans.

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