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Squat Clean

Clean Pull

DT

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Workout

CF - 10/20/21

A:

2 sets
200m run
5 hang power cleans
5 front squats
5 front rack lunges each

B: Squat Clean (6 x 1 squat clean + 1 squat clean and jerk)

6x 1 squat clean + 1 squat clean and jerk @ 70-75% of 1 rm squat clean

C: Clean Pull (4x2 clean pull @90% of 1rm clean; rest :90)

D: 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

E: Metcon (No Measure)

Bonus Fitness / Cooldown

for quality:
24 muscle up (either variation)

2 sets:
:40 glute bridge (:02 eccentric)
:40 banded monster walk (smooth pace)
rest as needed

Cooldown

4 way shoulder stretch with bands :30 each

seated saddle 1:00

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

Whiteboard:

Wednesday, October 20, 2021

Male Clients

1

Janson
Moore

4:00 PM CrossFit

6 x 2 @ 235 lbs

2

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 225 lbs

2

Bryant
Hahnfeldt

5:00 PM CrossFit

6 x 2 @ 225 lbs

3

Daniel
Esborg

5:00 PM CrossFit

6 x 2 @ 215 lbs

4

JD
Mason

5:00 PM CrossFit

6 x 2 @ 205 lbs

5

Voncha
Reddy

7:00am CrossFit

6 x 2 @ 165 lbs

6

Alan
Hutcheson

11:30 AM CrossFit

6 x 2 @ 135 lbs

6

Paul
Turner

5:00 PM CrossFit

6 x 2 @ 135 lbs

Female Clients

1

Marlowe
Hillyer

6:00 AM CrossFit

6 x 2 @ 150 lbs

2

Camille
Cline

11:30 AM CrossFit

6 x 2 @ 135 lbs

2

Maddison
McBurnie

5:00 PM CrossFit

6 x 2 @ 135 lbs

3

Jordan
Wylie

6:00 AM CrossFit

6 x 2 @ 125 lbs

3

Kristina
Moore

4:00 PM CrossFit

6 x 2 @ 125 lbs

3

Laura Lynn
Williams

4:00 PM CrossFit

6 x 2 @ 125 lbs

4

Lauren
Gardner

11:30 AM CrossFit

6 x 2 @ 115 lbs

5

Laura
Kim

6:00 PM CrossFit

6 x 2 @ 105 lbs

6

Danielle
Frances

6:00 PM CrossFit

6 x 2 @ 95 lbs

7

Morgan
Webb

5:00 AM CrossFit

6 x 2 @ 85 lbs

7

Tori
Tesmer

4:00 PM CrossFit

6 x 2 @ 85 lbs

7

Viviana
Gutierrez

6:00 AM CrossFit

6 x 2 @ 85 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 75 lbs

9

Nicole
Rieman

6:00 AM CrossFit

6 x 2 @ 45 lbs

Easy but working on form

10

Private

6:00 PM CrossFit

3 x 2 @ 95 lbs