Monday 10 September 2018 – Hero WOD Week

Hello everyone, this week we will do a CrossFit Hero WOD each day in remembrance of the September 11th attacks. Please come and work hard with our box family.

Monday we will tackle the infamous DT named in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

In the end, DT is a workout that does 60 Deadlifts, 45 Hanging Power Cleans, and 30 Push Jerks and the RX weight is 155#. These numbers tell you this is a high volume workout vs. high intensity, so as you consider the weight you want to use a recommendation is to go NO MORE THAN 65% of your 1RM weight. (Google Prilepin’s Table for Hypertrophy if you need some help falling asleep).¬†

Also, the Push Jerks may be a limiting factor for you, so that’s where you need to focus this weight decision. If that allows for 155#, then get it on! Otherwise, dial it in to you and get the work done.

There are lots of ways to strategize for this workout, but the intent is this: Find a weight that allows you to go through as quickly as you can. Some say the it is one of the rare CrossFit hero WODs you can finish in sub 20 minutes, others say get through the at least three rounds with Touch and Goes, and all five rounds unbroken is ideal.

How ever you decide to take on this challenge, work it as hard as you can.

USAF SSgt Timothy P. Davis


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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