Workout
3 RFT of
400m run, then
3 rounds of
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx – 155/105
^The workout starts with a run, then 3 rounds of the barbell movements. That is 1 round overall. Complete that 2 more times for your ‘3 RFT’ and total overall time.
**So the Hero WOD “DT” that I referenced in the weekly blog post is 5 rounds – not 3 – of the movements listed, and there is no running. So we’re making you move a heavy barbell as quickly as you can. Then breaking that up and making you move your body as quickly as you can around the block. Mixing strength with cardio. Or adding unweighted cardio (running) to weighted cardio (barbell complex). That’s at pretty good example of CrossFit.. of Fitness.
If you have a few minutes, I highly recommend reading Greg Glassman’s article “What is Fitness”.
Regarding this workout – I want you to move. Yes it’s a heavy weight, so don’t scale *too* much if you have to scale. It should be a good challenge – cycling at least reps of 2. Get in a good warm up to figure out your heavy.