3 RFT: Deadlifts, Hang Power Cleans and Push Jerks
3 rounds for time of:
12 Deadlifts 155/105 lbs
9 Hang Power Cleans 155/105 lbs
6 Push Jerks 155/105 lbs
Photo by Rob W.
Today I programmed a mini version of the Hero WOD “DT” and naturally those movements are basically in tomorrow’s Open 15.4 WOD. #crossfitnostradamus
Some notes on 15.4:
- Read up on the standards and familiarize yourself with either the RX or Scaled or Teens version depending on what you are planning to do.
- If you are close to your first HSPU then safely attempt to get it in your 8 minutes.
- If you are new to HSPU but definitely can’t clean the RX weight, get your HSPU done and then do the scaled WOD for a good workout.
- If you can do HSPU but the weight will be a struggle or close to a PR, then use your full clean and squat to stand it up. After 3 HSPU you have the remaining time to get a PR squat clean.
- If you are scaled, then perform the WOD using two bars for the corresponding loads.
- Coaches will explain HSPU measurement standard and mark tape lines for RX athletes.
- RX: You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.
“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.