Assault on DT

Sep 16, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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2 Power Clean + 1 Jerk (Work to a heavy complex)

We recently did a strength portion of a double power clean, then the next week did split jerks. Time to add them together!
https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=8s <<https://www.youtube.com/watch?v=PsiO8lZTU2I <<

Metcon (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

(155/105)
https://www.youtube.com/watch?v=1ZXobu7JvvE&t=4s <<https://www.youtube.com/watch?v=0aP3tgKZcHQ <<https://www.youtube.com/watch?v=VrHNJXoSyXw <<

Core

2 rounds

Ab mat sit ups ( twist at top to one side) x 12 total

Plate toe crunches x 20

Superman raises x 10