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Components
D.T. DEJA VU
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
Friday
Warm-up
4 Sets (10:00 CAP)
7/7 Single Arm Kickstand RDL’s
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps
Workout
D.T. DEJA VU (Time)
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
(Score is Time)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (No Measure)
2 SETS FOR QUALITY
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
12:00
20# heavier next time.
2
Kaelin
Beach
CrossFit: 5:15 PM
13:32
Started with 15’s and ended with 10’s on the last 3 rounds for th...
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