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Components
Hang the DJ
Metcon
Settings
Location
(All)
CrossFit Silos
Program
Cardio Flex
CrossFit
CrossFit Kids
Personal Training
Self Defense
Summer Strength
Travel WOD
Date
WOD
5.2.2018 - CrossFit Silos
Class
(All)
OPEN GYM - Any time
6:00 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
11:45AM Express
PRIVATE CLASS 4:30pm
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (16/12)
WOD
5.2.2018
Weightlifting
Spend 10 mins warming up for the 30 min EMOM. You must stick with your weight through all 15 sets to go Rx. No increases OR decreases during the 30 Mins.
Hang the DJ (Weight)
Every 2 mins x 30 min (As Heavy As Possible)
3 Deadlifts (NO DROPS FROM THE TOP)
2 Cleans (Rx+ 2 Cleans + 1 Split/Power or Push Jerk)
For Rx, athletes must use the same load across all 15 sets. Increasing or decreasing the weight at any time is not considered Rx. Rx+ is an additional jerk after the 2 cleans so 6 total reps vs. 5 every two mins. Cleans can be power or squat as well. GO HEAVY TODAY
Cash Out
Metcon (Time)
21-18-15-12-9: GHD Sit-Ups
MUST TOUCH FLOOR EVERY REP!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 02, 2018
Leaderboard
Men's Hang the DJ
Jason Saude
05/02/2018
165 lbs
Mike Dieterle
05/02/2018
165 lbs
Women's Hang the DJ
Patricia Saude
05/02/2018
105 lbs
Alexis Neely
05/02/2018
55 lbs
Male Athletes
1
AJ
Gill
6:30 PM Crossfit
205 lbs
2
Jonathan
Rookes
OPEN GYM - Any time
185 lbs
power clean, power jerk
3
Chris
Lohmann
PRIVATE CLASS 4:30pm
155 lbs
3
Justin
Bachtell
7:30 AM CrossFit
155 lbs
all squat, all split
4
Patrick
Neely
8:30 AM CrossFit
135 lbs
squat clean
5
Matthew
Boarman
8:30 AM CrossFit
125 lbs
6
Paul
Daniels
PRIVATE CLASS 4:30pm
115 lbs
15 min set
7
swapnil
borkar
6:30 PM Crossfit
95 lbs
8
Jason
Saude
9:30 AM CrossFit
165 lbs
Squat cleans
8
Mike
Dieterle
7:30 AM CrossFit
165 lbs
9
Mike
Dennard
7:30 AM CrossFit
135 lbs
9
Reid
Casey
PRIVATE CLASS 4:30pm
135 lbs
10
Brian
McGuffey
5:30 PM CrossFit
115 lbs
11
Ryan
Moreau
11:45AM Express
65 lbs
12
Adam
Levine
9:30 AM CrossFit
135 lbs
175# DL, 135# SC, 135# PP
12
Mehul
Bhatt
6:00 AM CrossFit
135 lbs
Started with 115 for 2 rounds, and then went up to 135 RX+
Female Athletes
1
Heather
Barr
7:30 AM CrossFit
135 lbs
2
Danielle
Nagy
OPEN GYM - Any time
125 lbs
Power jerk
2
Jordan
Brisson
6:30 PM Crossfit
125 lbs
3
Brittany
Dieterle
7:30 AM CrossFit
75 lbs
4
Aarti
Chander
5:30 PM CrossFit
50 lbs
5
Tammy
Dennard
9:30 AM CrossFit
115 lbs
Squat cleans
6
Patricia
Saude
7:30 AM CrossFit
105 lbs
7
Alexis
Neely
8:30 AM CrossFit
55 lbs
8
Karen
Boarman
8:30 AM CrossFit
45 lbs
9
lynn
nygaard
5:30 PM CrossFit
25 lbs
Back at it!
10
Debbie
Jones
6:00 AM CrossFit
55 lbs
5 DL, 4 Med ball cleans
11
Annice
Silimon
OPEN GYM - Any time
0 lbs
Every Minute on the minute 20 rounds 3 DL@ 130 4 hang cleans @85
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