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Components
DT
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Friday 072420 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
OUTDOOR (8:30 AM)
ZOOM ONLINE (8:30 AM)
OUTDOOR (5:30 PM)
ZOOM ONLINE (5:30 PM)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (9/11)
Workout
Friday 072420
CrossFit
[WARM-UP]
:30 Spider-Man Lunges
:30 Glute Bridges
:30 Shoulder Taps
:30 Reverse Inchworms (No Push-Up)
:30 Single Leg Glute Bridges /SIDE
:30 Mountain Climbers
:30 Jumping Jacks
:30 Glute Bridge Walkouts
:30 Push-up to Down Dog
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.
[PRACTICE]
Hang Clean Technique
Push Jerk Technique
1 Round:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
🎖 HERO WOD
Timothy P. Davis
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
[SCALING]
WEIGHT: Choose a weight that allows for large unbroken sets.
DEADLIFTS: Substitute DB/KB Good Mornings as needed.
1 DB/KB: Perform reps /SIDE for each round. 5 Rounds of 24-18-12.
2 DB/KB: Use weights in both hands. If weight is challenging keep the original rep scheme. If they are very light increase to 24-18-12.
"KB DT": 12 KB Deadlifts + 9 Russian Swings + 6 Push Jerks.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 24, 2020
Male Clients
1
Lukas
🐗 Cassick
HOME WOD (Log Scores Only...
7:11
30sec moves @ 155lb. HAM
2
Louis
Vidal
OUTDOOR (5:30 PM)
5:55
@135
3
Private
OUTDOOR (5:30 PM)
6:00
4
Shye
Evan
OUTDOOR (8:30 AM)
7:23
95lb barbell
5
Jason
Kirby
ZOOM ONLINE (5:30 PM)
7:25
115#BB
6
Chris
Williams
ZOOM ONLINE (8:30 AM)
8:07
2x40#
7
Peter
Gannon
HOME WOD (Log Scores Only...
8:29
115 lbs
8
David
Kunzelman
OUTDOOR (8:30 AM)
9:48
75 lbs
9
DongMing
(Donnie) Lin
HOME WOD (Log Scores Only...
10:23
115
Female Clients
1
Diana
Rivera
OUTDOOR (5:30 PM)
8:23
2
Nicole
Chiudina
OUTDOOR (5:30 PM)
8:53
3
Jennifer
Paperman
HOME WOD (Log Scores Only...
5:38
Two 15#DB
4
Victoria
Inzerillo
ZOOM ONLINE (8:30 AM)
5:45
33# smart bar
5
Christina
Pierotti
OUTDOOR (8:30 AM)
6:29
60# bb
6
Renée
Mihail
OUTDOOR (5:30 PM)
7:18
75 lb barbell
7
Alisa
Cianfarani
OUTDOOR (5:30 PM)
7:36
55#
8
Nicole
Hume
OUTDOOR (8:30 AM)
7:40
55#
9
Emily
McCarthy🏃🏻♀️
HOME WOD (Log Scores Only...
7:51
2x30# Dumbbells
10
Sarah
Hume
OUTDOOR (8:30 AM)
7:55
55#
11
Mary
Pat Van Etten
ZOOM ONLINE (8:30 AM)
10:25
55#
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