New Barbells

Up for the 9am this morning on short rest from last night’s 2 hours at the box.

Warm-up

5 Rounds

  • 30s PVC Pass-thrus
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each leg)

Strength

5×1 Floor Press

Warmed up with a set of 5 @ 135# and then did working sets with 165#, 185#, 205#, 215#, and 225#. Up 20# from last week’s set of 3 and 10# higher than I’ve even bench pressed, although I’ve only done max bench once in the last 5 years and it was after a long workout.

WOD

“DT”

5 Rounds

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Should to Overhead

Matt told us not to go over 10 minutes on this WOD because you want to keep up the intensity. Rx was 155# which is laughable. I used 115#. You quickly learn how to take breaks without making yourself do extra work. For instance, if you take a break after 11 deadlifts, you get your 12th one as you pick the bar back up for the power cleans. Then take a break after 8 power cleans. You end up doing an extra deadlift to get back into the hang position, but it’s not a big deal and you can then go right from the 9th power clean into your presses. Don’t put the bar down until all 6 are done. Rest in the rack position if you need to. If you aren’t smart about resting, you can do a ton of extra work in this WOD.

I strung together push presses as much as I could, but had to resort to push jerks in the last round with a short rest in the rack position between each one. My time was 7:31.

We got 8 new bars last night, so we’ll be doing a lot more WODs with a barbell. I’m excited!

Finisher

5 sets of 10 Ring Push-ups

Even after all that work, they felt good. Did each set unbroken.

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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