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Components

DT

Settings

Workout

Insane In the Brain

Warm-up

3 - 5 Minute Row
Crossover Symmetry Activation

Then...

2 Rounds:
10 Banded Lateral Side Step
10 Banded Monster Walk
10 Russian Kettlebell Swing
10 Single Arm Dumbbell Strict Press (R/L)

Then...

PVC Class Warmup

Then...

5 Rounds of: (Ascending weight to MetCon weight)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Cool Down

Glute/Quad Smash 1:00 R/L
Pigeon Pose 2:00 R/L
Foam Roll Shoulders/Upper Back 2:00
V Sit Stretch 2:00

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 15, 2020

Male Clients

1

Brad
Robert

6:15AM CrossFit

4:49

95#

2

PJ
Kearn

6:15PM CrossFit

7:41

135# 11- 1,6 - 3,6

3

Luke
Lister

4:15PM CrossFit

9:00

#105

4

Seth
Eubanks

6:15AM CrossFit

9:20

135

5

Easton
Swihart

4:15PM CrossFit

9:40

6

Chris
Mondero

Remote Athlete

9:42

135#

7

Joshua
Meyer

6:15AM CrossFit

10:23

115#

8

Jay
Lowell

4:15PM CrossFit

11:34

#105

9

Chuck
Lambertz

6:15AM CrossFit

14:07

135# 4 seconds slower 10# more

10

Chase
Parker

5:15AM CrossFit

14:37

Female Clients

1

Cierra
Mondero

Remote Athlete

7:55

1:29 PR from sept 2019

2

Stephanie
Shuler

6:15PM CrossFit

9:18

3

Amber
Lambertz

5:15AM CrossFit

10:26

4

Mallory
Robért

5:15AM CrossFit

11:01

1.05min PR!

5

Private

6:15PM CrossFit

6:19

6

Leah
Loring

6:15AM CrossFit

7:22

75lbs

7

Kayla
Garst

6:15PM CrossFit

8:07

55lb everything single-legish

8

Teggan
Workman

4:15PM CrossFit

9:31

75lbs

9

Jill
Krier

4:15PM CrossFit

9:48

#70

10

Kacey
Roe

5:15AM CrossFit

9:49

70#

11

Laura
Barta

6:15PM CrossFit

10:14

85#, 1:05 faster

12

Pat
LeDuc

4:15PM CrossFit

11:16

20#