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Components

Barbell Complex

DT

Metcon

Settings

Workout

Wednesday

Warm-up

1 round
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats

Immediately Into…

2 rounds
5 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
5 Push Press

Strength

Barbell Complex (1x1)

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex

3 DL + 2 HPC + 1 PJ

*Not a max...aim is to go heavier than the workout weight and focus on mechanics

(Score is Weight)

Workout

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

Scaled
9DL, 6 HPC, 3 PJ
Less weight

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

HERO WORKOUT
"PARTNER DT"

10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks

*"You Go, I Go" style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)

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

Whiteboard:

Wednesday, December 16, 2020

Male Clients

1

Joseph
Gadilhe

6:00 AM CrossFit

1 x 1 @ 225 lbs

2

Jack
Berry

6:00 AM CrossFit

1 x 1 @ 205 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 195 lbs

4

Eric
Cobb

5:30 PM CrossFit

1 x 1 @ 185 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Nick
Trzesniowski

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Wesley
Rogers

6:00 AM CrossFit

1 x 1 @ 155 lbs

6

Eli
Brewton

6:00 AM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Lakeisha
Crouch

5:30 PM CrossFit

1 x 1 @ 145 lbs

2

Emalie
Stepan

8:30 AM CrossFit

1 x 1 @ 125 lbs

2

Lianne
San Andres

8:30 AM CrossFit

1 x 1 @ 125 lbs

2

Sam
Quale

5:00 AM CrossFit

1 x 1 @ 125 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 125 lbs

3

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 120 lbs

4

Marissa
Weeks

8:30 AM CrossFit

1 x 1 @ 115 lbs

5

Jenna
Chastain

8:30 AM CrossFit

1 x 1 @ 105 lbs

5

Katie
Cuson

6:00 AM CrossFit

1 x 1 @ 105 lbs

5

Rachel
Vrooman

4:30 PM CrossFit

1 x 1 @ 105 lbs

6

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 95 lbs

6

Jessie
Pickett

8:30 AM CrossFit

1 x 1 @ 95 lbs

6

Kimberly
Krohn

6:30 PM CrossFit

1 x 1 @ 95 lbs

7

Emily
Werner

6:30 PM CrossFit

1 x 1 @ 90 lbs

8

Caitlin
Brewer

4:30 PM CrossFit

2 x 1 @ 85 lbs

9

Jessica
Johnson

5:00 AM CrossFit

1 x 1 @ 75 lbs

10

Naomi
Kjer

6:00 AM CrossFit

1 x 1 @ 70 lbs