Barnes Corner CrossFit – CrossFit

D3 (Time)

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run
Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete the 12/9/6 unbroken for the first round. During the workout, with strategy in mind, several breaks can be taken, but it’s a loading that we are very confident we could cycle for the first round unbroken if we went for it.

If we are not running today:

750/600 Meter Row

36/27 Calorie Assault Bike (60/45 Calorie Schwinn)

Metcon (No Measure)

Accessory Work

3 Giant Sets:

12 Barbell Rows

24 Dumbbell Close Grip Floor Presses

36 Banded Tricep Pushdowns

Rest 1-2 Minutes between sets
Not for time or score. Move with a purpose between stations, and rest as needed between sets (1-2 minutes). On the barbell rows, you are free to build throughout, but all 10 repetitions must be unbroken each time. If you find yourself “swinging” (hip angle changing) to get the weight up, reduce the load. We want to make this a true row without any momentum. On the DB close grip presses, these are also meant to be unbroken. Light and fast is the objective here, maintaining tension throughout. There is not a pause with the elbows on the ground, nor is there any relaxation there either.

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