Benchmark Blog: DT

In NewsX by SabineWeijers

We have done this WOD several times before at Mobilis CrossFit, and it’s a popular one amongst our members. A task-priority workout:

As Fast As Possible:
5 rounds
12 deadlifts 70/47,5kg
9 hang power cleans 70/47,5kg
6 push jerks 70/47,5kg

A quick glance can be deceptive, look again: your hands will be on the bar the ENTIRE TIME.
Grip, above all, will be the deciding factor, together with how much you’re actually able to push jerk above your head (duh)

Let’s get straight into the strategy of this WOD, there are several options, all depending on your your strength and stamina.

Option 1
6 Deadlifts
5 Deadlifts
1 Deadlift + 4 Hang Power Cleans
4 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

Option 2
11 Deadlifts
1 Deadlift + 8 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

Option 3 (bad idea if you ask me, unless your name is Fraser)
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

Note: in ALL options, the push jerks must go UNBROKEN.

If you are choosing option 1 or 2, pick a set resting time between sets and stick to it. Don’t start walking around, stay by the bar and count the seconds on the clock before starting again. Somewhere between 3-10 seconds is ideal.

Another option is to approach it like an E2MOM, for example, do 1 round every 2 minutes. This way you can finish DT in under 10 minutes, which is a pretty sweet time.

Weight (Rx or scaled?)
Look at option 1. If you are not able to move the Rx weight in this rep scheme, scale it down. Period.

Think somewhere in the 8-13 min range.

Good luck!