Crossfit Oshawa – CrossFit

Metcon (Time)

10 rounds for time of:

12 DB deadlift

9 DB Hang clean

12 DB front squats

*All Dumbbell reps are single arm with 50/35 lbs, athletes will do one full round on one arm, then the next round on the other.
A DB complex where we get to see some unilateral loading over a high volume of reps. Athletes are encouraged to stay as squared up as possible, not twisting too much to achieve range of motion. our plan of attack should include a good understanding of the grip on the DB, and what is required of the movement standard. If we do 12 deadlifts and rest, we have to do a 13th deadlift to get into the 9 DB hang cleans. Better option would be to do 11 deadlifts and rest, then 12 to set up for the hang cleans. However, If athletes can, they are encouraged to only rest between rounds. We are attempting to cycle this DB right to the end of the round each and every round until the end.