DT with a Twist

CrossFit Jacked – CrossFit


Power Clean (7 minutes to complete 5 sets of 2 @ 70%)

Clean Pull (7 min to complete 3 sets of 5 @ 90% of Clean)

Clean Deadlift (7 min to complete 3 sets of 5 @ 100% of Clean)

Use clean grip and clean position to deadlift the bar


Metcon (Time)

DT with a Twist

20 Minute Time Cap

5 Rounds

250m Row or 14/10 Bike

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

– It’s all about consistency across the 5 rounds today

Find a pace from the first round that you see yourself holding in rounds 3 and 4

– Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks

– Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps


– This is the easier movement of the three, and also the easiest to break up

Shoot for 2-3 Sets

2 Sets: 11-1

3 Sets: 6-5-1


– Shoot for 2-3 sets on the hang power cleans as well

– Less breaks means less extra deadlifts you have to perform

2 Sets: 8-1

3 Sets: 5-3-1


– Once the bar is on the shoulders, try to hold on for all 6 reps

– Having to break means having to perform extra power clean reps that don’t count towards the score

1 Set: 6

*stagger heats by 3 minutes if short on rowers

Categories: WOD

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