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CrossFit Hero Workout DT

CrossFit Hero workout DT is one of my favorite workouts because it is so challenging. It’s heavy weight (which I love).

DT Workout:

5 RFT:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

105 lbs for women.

I love lifting heavy. I love clean and jerks. This is my workout.

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I PR’ed CrossFit Hero Workout DT

After five years of CrossFit, PRs or personal records, are hard to come by. So when they happen, they are special, indeed.

Today, we did DT, a CrossFit Hero WOD I’ve written about before. It is:

  • 12 Deadlifts (105 lbs)
  • 9 Hang Power cleans
  • 6 Push Jerks

I PR’ed by over 2 minutes, which was super exciting for me.

When you’ve been doing CrossFit for this long, it’s a constant mental struggle and lots of ebbs and flows. PR’s and CrossFit competitions help to keep me motivated on the days I don’t want to workout at all.

CrossFit: Deadlifts and DT

CrossFit hotties doing Push Jerks at CrossFit competition
CrossFit Push Jerks

DT is a hero Workout by CrossFit that honors soldiers who have given their lives for this great nation. DT is also known as one of the hardest CrossFit workouts since it involves heavy weights.


5 Rounds for time:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

Weight is 155 lb for guys and 105 for the ladies.

I PR’ed this workout (hit a personal record) by 2 minutes — only the 2nd time I’ve been strong enough to do 105 lbs. It was good, but it probably could have been better. I will add this one to my list of tests to do periodically. I like DT because it does challenge me as heavy weights is not my strong suit.

I also got some nice bruises when the hang power cleans got a bit too heavy!

I also did deadlifts for my strength since DT has deadlifts in them. It was a good combination to start off the week!

New Year’s Day…


4:30 am- 6am:  Hit the gym for a WOD and strength.  It was slow going since I’m recovering from my cold, but I did it.

6:30 am:  Walked my dog in the freezing cold.

7:30 am:  Handstand practice at home

8 am:  Breakfast

8:30 am:  Shower and dress for the day.

10 am:  Read books with kids.

10:30 am:  Errands in town.

12:00 pm:  Lunch.

1:00 pm:  Chores around the house.

This morning I did DT.  I had a coughing fit in the middle of round 2.  I also only did 95 lbs cause I knew my head was not in it and neither was my body.  I surprised myself though:  I did all push jerks unbroken–and they were easy for me!  So excited to learn this!  This means I’m stronger than I think and in 6 months I’ll RX DT with no problems!