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Components
Push Jerk
DT
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
9:00am Saturday CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength
Push Jerk (1x5)
Push Jerk
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Push Jerk*
*Option to come from the floor or the rack.
(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
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
video library
.
Whiteboard:
Saturday, December 19, 2020
Male Clients
Female Clients
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