CrossFit Boro – CrossFit
We’re putting our 10-rep maxes to use today! These Single-Arm Presses are a great way to increase your shoulder mobility, strength, and stability. Remember to lower down slower than you went up so as to get the full benefit of this exercise. If you didn’t come on the day that we found our 10RM, find a moderate weight you can do 4 sets of 6 reps with.
“DT” is a favorite Hero workout in the CrossFit community, combining weightlifting movements that each progressively build into the next. Although seemingly “easy,” this workout can be deceiving. Pick a weight that you *could* do the first round unbroken with (yes, that means not setting the bar down to rest until you’ve gone from the first deadlift to the last push jerk). That may not be the best strategy for you but any heavier and you might not finish in the time cap. Good luck!
A: Single-Arm Strict Press (4×6, per arm @ 100% 10RM)
Rest 1 minute between rounds
Same weight for R+L for all 4 sets; Use weaker 10RM if different from right to left
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
10 min cap
side deltoid smash
barbell internal rotation smash