HarDTop Masters
Tread Water
December 10, 2020HarDTop
December 11, 2020CrossFit Rome – CrossFit Masters
HarDTop Masters (Time)
On the 4:00 x 5 Rounds:
300 Meter Run
1 Round of Double DB “DT”ish
*9 Deadlift/6 Hang Power Clean/3 Push Jerks
DESCRIPTION
* This interval workout combines cardio and weight cycling components
* New rounds begin every 4 minutes [0-4-8-12-16]
* Your score today is your slowest of the 5 rounds
* Choose a run distances and weights that allow for these rounds to take no more than 3:30
* This leaves you at least 30 seconds of rest before beginning the next round
## DB MOVEMENTS
* 1 Round of “DT” today will be:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
* Weight selection is important in finishing within these 4-minute windows
* Choose weights that allow you to clear each round in no more than 1:30
## RUN
* Choose a distances that takes 2 minutes or less to complete
* See “modifications” for running alternatives
