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Components

Clean and Jerk

DT

Metcon

Settings

Workout

CF - 5/12/21

A:

2 sets
5 clean pulls
5 hang power cleans
5 jerks
5 elbow rotations

B: Clean and Jerk (5 x 2 PC and split jerk @80-82%)

C: 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

D: Metcon (AMRAP - Rounds)

C- alt emom x 21
Min 1 - 12 alt pistols (14 intermediate, 18 advance)
Min 2 - 6-18 ghdsu or v-up ( intermediate - total 40-60 reps, advanced total 70-90 reps)
Min 3 11/8 cal assault bike ( 13/9 intermediate, 16/12 for advanced)

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

Whiteboard:

Wednesday, May 12, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 240 lbs

1

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 240 lbs

2

JD
Mason

5:00 PM CrossFit

5 x 2 @ 225 lbs

3

Daniel
Esborg

5:00 PM CrossFit

5 x 2 @ 205 lbs

4

Brady
Killion

11:30 AM CrossFit

5 x 2 @ 195 lbs

5

Ryan
Holman

6:00 PM CrossFit

5 x 2 @ 190 lbs

165 185x2 190x2

6

Tanner
Yancy

5:00 PM CrossFit

5 x 2 @ 185 lbs

7

David
Kan

5:00 PM CrossFit

5 x 2 @ 175 lbs

7

jonathan
rayford

7:00am CrossFit

5 x 2 @ 175 lbs

7

Peter
Tiberio

6:00 AM CrossFit

5 x 2 @ 175 lbs

8

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 170 lbs

9

Andy
Wegman

7:00am CrossFit

5 x 2 @ 165 lbs

10

Alan
Hutcheson

11:30 AM CrossFit

5 x 2 @ 155 lbs

11

Sean
Smith

5:00 AM CrossFit

5 x 2 @ 145 lbs

12

Peter
Sines

7:00am CrossFit

5 x 2 @ 125 lbs

12

Robert
Carpenter

7:00am CrossFit

5 x 2 @ 125 lbs

13

_Stuart
Chandler

5:00 PM CrossFit

4 x 2 @ 195 lbs

13

Toby
Cooper

11:30 AM CrossFit

4 x 2 @ 155 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 2 @ 155 lbs

2

Christine
Smith

5:00 PM CrossFit

5 x 2 @ 145 lbs

3

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 125 lbs

3

Laura Lynn
Williams

4:00 PM CrossFit

5 x 2 @ 125 lbs

3

Melanie
Velazquez

11:30 AM CrossFit

5 x 2 @ 125 lbs

3

Tess
Free

6:00 PM CrossFit

5 x 2 @ 125 lbs

4

Camille
Cline

11:30 AM CrossFit

5 x 2 @ 115 lbs

4

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 115 lbs

4

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 115 lbs

Working on

5

Amy
Rahn

4:00 PM CrossFit

5 x 2 @ 105 lbs

5

Becca
Esborg

7:00am CrossFit

5 x 2 @ 105 lbs

5

Hadley
Davenport

11:30 AM CrossFit

5 x 2 @ 105 lbs

6

Madi
Wheeler

7:00am CrossFit

5 x 2 @ 85 lbs

6

Morgan
Webb

4:00 PM CrossFit

5 x 2 @ 85 lbs

2@85,1@90, 2@95

6

Sage
West

11:30 AM CrossFit

5 x 2 @ 85 lbs

7

Pamela
Do

7:00am CrossFit

5 x 2 @ 80 lbs

8

Caroline
Eastep

6:00 AM CrossFit

5 x 2 @ 75 lbs

Working sets 55-75#

8

Private

6:00 PM CrossFit

5 x 2 @ 75 lbs

8

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 75 lbs

9

Private

7:00am CrossFit

5 x 2 @ 70 lbs