남(m)/46/171cm/94kg/230516/
Heavy DT/
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 145 lb. ♂ 205 lb.=>65kg
Post time to comments./
37분31초/
화요일 저녁 첫번째와드

CFWUx2 10*45dl*2 10"95dl*2 1*135dl
39:00
146 scaled

12:20 @50kg. Regular DT so I could compare with previous attempts. I was aiming to do E3MOM but speeded it up to every 2 and 1 half minutes which I held almost into last round. Encouraged by this after comparing it to my last recorded attempt from sometime in the last two years and earlier attempts from over 8 years ago.
14:42 @45kg no date - probably 2019/20
16:07 @65k (90%) 21.04.12
14:54 @60k (85%) 14.07.11
19:10 @60k (85%) 15.01.10
I like seeing these Heroes again. Always brings out my best.

40# dumbbells

13:58

scaled to 155#
17:48

16:45. 95#

145#
22:19

10:44 60 kg

13:52 
9-6-3
#185 

scaled to DT (155#): 17:40

M/34/6'/175#

Short on time so modified to:
10 AMRAP (at 175 lb.)
3 deadlifts
2 hang power cleans
1 push jerk

13+4

11:26 (135#) 
R.I.P.

Can't do any pulls from the ground yet since pulling my lower right back 1-1/2 weeks ago, so did this instead:
15 min. amrap
10 ring push-ups
20 stationary lunges
10 KTE
20 double unders
Got to 4th rep of KTE in rd 5.  Aggravated the back a little more than expected - probably the jumping in the DU.

Subbed to 3 rounds, 185lbs

No rack for this one like in the games WOD. Learned after the first round to stop short one rep and get it with the next exercise. Less wasted deadlifts and cleans getting the bar up.

22:08

Subbed to 85 lbs. 
10:45 
Female/155 lbs/32 

9:29 (PR) scaled to 125#. Compare to 12:45 on 10/3/13 also at 125#.

112 degrees outside. 

scaled to 123lbs in around 20 mins. Forgot to set timer. Probably should’ve done Regular DT with female weight(105)

Got about 9:28 with a scaled weight. I cant go heavy yet but the key word is YET!

Scaled DT
4 rds 70-70-75-75
5th rd 80# failed 4th HC
21:52
*previous 1RPM HC 70#

10:31

subbed way lighter.
1st round: 52.5 lb dbs (105)
2-5 rnds: 45 lb dbs (90)

Super light DT

METCON 3'
1 round for time unbroken 95lbs
Betwen 30 and 40sec
Rest until 3'
Did 5 rounds total 15' The same weighted 

M/39/111kg
DT 155lbs
12'

DT with #115
8m20s
Thanks to the heroes

Warmed up with KB swings 35# 3x20

scaled weight quantity as RX’d

DL 135 #
hang power cleans 65#
push jerk 65#

15:03 timed minus warmup

cooled down with some cardio and core

Regular DT, this “heavy DT” just sounds like an injury. 

9:42, haven’t done this in a few years. 5:18 PR!!!

35/195/5’9/M

4 rounds, 32:19

RIP DT
scaled/modified due to shoulder recovery
5 rnds
12 dl @ 105
9 hpc @ 105
8 standing push press with resistance bands hooked to truck bumper. 
The resistance bands said 50#/20#/10#--not sure how accurate it was, first time doin those
12:01
m/50/175

RIP SSgt DT

Regular DT @ 155#

20:00

14:21. Interesting that the hang cleans were the hardest part.  Grip!

7:17 (PR)
scaled 65#- Too light for deadlifts.

I knew I couldn’t do RX so I scaled to my last PR weight I could find in my notes. 12:45 (65#) 9/9/16

Warm up: 1 min Assault Bike, 20 GHD sit-ups, 1 min AB, 20 GHD back extensions
PVC shoulder mobility and torso stretches, DT with empty barbell.
WOD: completed 6 rounds: 12 deadlifts, 9 hang power cleans, 6 push jerks: 85#, 85, 90, 95, 100, 105.

Warm up = 5 min

12 deadlifts 
9 hang power cleans
6 push jerk
round 1 = 30 kg
round 2 = 30 kg
round 3 = 25 kg
round 4 = 25 kg
round 5 = 25 kg

WOD  = 25 min 

Cool down = 7 min

155lb 14'45''

25:28 rx

M/44/202

Dumbbell DT with 2x50

13:38

Just got a barbell and plates about 10 days ago...still getting re-acquainted to heavier weight. Had to scale this one and still DNF.
185 lbs - finished 3 rounds before 15 min time cap and decided to stop because my form was slipping. Hopefully I can finish this WOD in a few months with some work. 
Good work all, especially those who attempted at 205 lbs!
M/38/5'8"/195 lbs

With stubby bar (not recommended, a grip killer!!)

1: 19 reps @ 90lbs - 8 reps @ 70lbs
2: @ 70lbs
3-5: @ 20kg plus bar (20lbs)

16:32

weight changes and dealing with the grip

love this, by the way!!

Testing the body’s recovery.  Scaled to 5 r/t w/ 45# of:
12 deadlifts
9 hang power cleans
6 push press
11:15
Knee squawked a little but back & hip were good.  Moved to stiff-legged DL after first round.

M/24/5'8"/160lb
CrossFit AFK

10:58 - Sc - 145-lb
For Timothy

5 rods:
12 deadlifts 205#
9 power cleans 205#
6 push jerks 205#

time: 29.18

31:35
Scaled to 165#, probably still too heavy

M/45/6'2"/185#

Modified to 53# DxKB "DT"
7:23

16:42 @ 205#. I moved the weight pretty well, but just trying to get my heart rate back down after a set was miserable. Lots of time pacing around the garage today trying not to have a heart attack, but it does feel good to have done this RX. 

115# in 11:10
M/47/5’9”/143#

Jackie:
45# in 6:20 (too light)
F/46

Light DT - 115lbs
For quality but took about 15 min

Scaled to 105lbs 
8:52
m/35/175

Sc to a light DT...135#, my 1st DT hero wod
23:19

Women’s Rx Regular DT

5rds: 8:20
105lbs

10:03 s
65#

F/5’5/140/23
CrossFit AFK

DNF. 9 hang power cleans complete in the first. Rx

10 minuet time cap.

3 rds + 15 reps (capped at 20 min)
60# dbs 

RIP DT and thank you for your service.

PR

JonNYC xfit since 6/08 51/M/180/5'11"
Did Single DT at 105# in 10.07
Aug 23, 2020 at 1.03pm

JonNYC xfit since 6/08 46/M/175/5'11"
Did single DT at 105# in 13.38
July 29th, 2015 at 9:45 am

13:08 at 105#.  Worked out in my old AF PT uniform in honor of DT.

HPCs definitely the LIMFAC for me. 

150616:  8:21 at 100#
131003:  9:26 at 100#
120310:  10:49 at 85#

57/5’8”/160

Scaled to 175-lbs
DNF - calf strain on a jerk (building on a mild strain in Pyramid Double Helen)
3 rounds complete at 7:50
m/52/5'11"/200#	

eavy DT
5 rounds for time of:
12 deadlifts 155 lbs
9 hang power cleans  155 lbs
6 push jerks 155 lbs
20:55

5 rounds in 13:51of:
12 deadlifts, 105#
9 hang power cleans, 105#
6 push jerks, 105#

modified weight
deadlift - 125lb
hang power cleans - 75lbs
push jerks - 75lbs

21:09

12:18 - 115lbs

Scaled to:
18/9/6 with 2x70# DBs

22:05

Double DT with 35lbs dumbbells
13:33

12 deadlifts
9 hang power cleans
6 push jerk
With 25 lb. Dumbbells 

I'm still learning the movements , so took my time and focused on technique. 
Time; 15:13

174cm/75kg/29age.
scale 9-6-3 reps:13'37''.
https://youtu.be/nayGVMXqsDU

WOD ANALYSIS

Coaching notes:

Modality: This heavy WOD is a single modality that combines 3 heavy weightlifting movements.

Purpose: These 3 movements are the teaching progression for clean & jerk. The weight of the movements is too heavy, and the athletes must perform them with their >90% 1RM (deadlift with >85% 1RM), so the primary purpose is to improving the strength. Furthermore, the main purpose of this WOD is to increasing the clean & jerk record.

The reason for choosing moves and reps: These 3 movements are the teaching progression for clean & jerk. As can be seen, the reps are decreasing during this WOD from 12 to 6. Why? Because, as we move forward, the movements become more complex and also the muscle fatigue increases. Your push jerk and hang clean records are definitely lower than deadlift, so if 12 reps were set for all 3 movements, the athletes will have to break the training several times; and as a result, the training deviated from its goals.

Scaled method: The weight of the movements is heavy, so the athletes cannot perform all of them unbroken. They will be allowed to perform 12 reps of deadlifts unbroken, 9 reps of hang cleans with 2 break and 6 reps of push jerks with 1 break. If the athlete interrupts training several times, the trainers are advised to scale the weight.

Time to perform: This heavy WOD takes about ≈ 14 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 12 min.

Running a class: Trainers have ≈ 46 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Note: This WOD set in 5 cycles. Overall, athletes should perform 60 deadlifts, 45 hang cleans and 30 push jerks.

Physiology (GPP): Strength, muscular endurance and cardiorespiratory endurance play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus.
Hang clean: Deltoid, Biceps, Gluteus maximus, Quadriceps.
Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for deadlift: ≈ 5 min
Specific warm-up for hang clean: ≈ 6 min
Specific warm-up for push jerk: ≈ 6 min
WOD: ≈ 14 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 11 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

🇰🇷 M/46/93kg  ☆32:47
CFHIM - MAKING PEOPLE BETTER

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on 
February, 20 2009 supporting operations in Operation Enduring Freedom 
(OEF) when his vehicle was struck by an IED. Timothy is survived by his 
wife Megan and eight year old son T.J.”

For a more extended write-up about DT, go to this link:  https://thefallen.militarytimes.com/air-force-staff-sgt-timothy-p-davis/3960146

When DT was originally programmed in 2009, that day's workout had over 1000 comments on mainsite.  Peace to you and your family, DT.

Globo/home scale:  Either do heavy dt OR Double dt, 18 minute time cap (Wodapalooza team qualifier wod 3 2020).   Iron plates scale to a weight you can keep control of the barbell.  Dumbbell sub 60/85lbs, or 35/50 for a double dt effort if that's what you have. 

Champions Club Scaling Notes

RANT
A little strategy for DT I like to use is to stop 1 rep short for the set, then use that last rep to lead into the next exercise. So first round would be unbroken (not at this weight, but at normal human DT), then second round would be 11 deadlifts, set down and breathe for a sec, then do that 12th deadlift to get the bar in the hang position.

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting, external load, less ROM, extra emphasis on midline, pushing without the pull of normal squatting
Hang power clean - jumping, upright torso, external load, less ROM
Push jerk - overhead, kind of pushing (for support), jumping, upright torso

WHAT ABOUT THE FORMAT
The regular DT would be a major intensity piece for the fit folks. This would be more shaded towards strength, at least I would think so. I didn't watch the video archive of how fast the Games people did it.

TECHNIQUE SCALE
Accountabilibuddy style

CONSISTENCY SCALE
5 rounds of 5 rounds
Use an empty barbell

INTENSITY SCALE
As listed, weight included (or close to it)
Rest as needed between

MY STUFF
Did a different workout today. Will try to circle back to this one, or Regular DT at least

GENERAL FEAR LEVEL: 7