WOD: Wednesday 250521

• Coaching Brief & Class Overview

Today we are tackling a fun little combo today with our strength progression of the Deadlifts + Seated Box Jumps before getting into a Classic CrossFit Benchmark with "DT" centered around barbell cycling and conditioning work. The goal here today is to reinforce good form and mechanics through the Deadlift while also working into a little more power development with the combination of seated box jumps. We will then plan to warm-up and talk through barbell cycling technique and efficiency tips prior to tackling "DT". The goal here today is to be consistent, maintain proper mechanics and have a plan of attack for how to tackle this workout.

weightlifting:

Every 1:30 for 12 mins do:

3 Deadlifts, pick load

5 Seated High Box Jumps, pick height

metcon: DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Accessories:

3 rounds for quality of:

7 L/7 R Single Arm Kettlebell Z Press, pick load

14 Tall Kneeling Banded Lat Pull Downs

Weighted Wall Sit, pick load, 30 secs