Friday 07.17.20


Pause Front Squat
Build to a Heavy Double

Hang Squat Clean
Build to a Heavy Single

Double Knot
2 Hang Squat Cleans (95/65)
2 Lateral Barbell Burpees
4 Hang Squat Cleans (95/65)
4 Lateral Barbell Burpees
6 Hang Squat Cleans (95/65)
6 Lateral Barbell Burpees

Continue to add (2) reps per movement each round.

Post heaviest load and rounds completed to comments.

Question of the Day
Shoes: Single-knot or Double-knot?

CV Bulletin
Happy Friday, team! “On Fridays, we wear R.E.D.” is the saying. Consider wearing your new CV shirt to the gym today to be apart of the community that supports and remembers those are who are currently deployed.

This Post Has 12 Comments

  1. Pausing front squat: 1×2 @ 125#
    Hang squat clean: 105#
    Double Knot: Made it through 12 hang squat cleans and 3 burpees (65#)
    QoD: Double Knot!

  2. PFS: 2@125# 1@135#
    HSC: 115#

    DOUBLE KNOT: 55# made it to the round of 16 but only completed 5 hang squat cleans

    QOD: depends in the shoes and shoe strings

  3. Pausing Front Squats: 2 @ 155#
    Hang Squat Clean: 145#
    Double Knot: Finished the round of 12 RX
    QOD: Double knot for sure

  4. Front Squat: 135#
    Hang Squat Clean: 150# for a PR
    WOD: 12 rounds + 8 hang squat cleans into the round of 14
    QoD: Depends on the shoe and activity, but mostly single knot

  5. PFS (2): 115#
    HSC: 105
    WOD: 12rds (55#)

  6. Front squat: 265#
    Hang squat clean: 265#
    Double knot: 7 squat cleans in on the round of 14. 95#
    QoD: double knot.

  7. Front squat 155#
    Hang squat clean 165#
    WOD: 12+1

    QOD: double knot! Key to DU or any workout! Nobody’s got time to unlaced shoes

  8. Front Squat: 215
    Hang Squat Clean: 200
    WOD: 12+10
    QoD: Double Knot all day

  9. 225# FS pause. 155 hang squat clean. Form get much better today so stopped there. Thanks Coach Dave! Round of 10 plus 3.

    Single knot unless it’s my Chuck Taylor’s. Double those bad boys.

    1. My pleasure, Scott! Always love having you brother!

  10. Front Squat 205#
    Hang Squat Clean 185#
    Double Knot: 14 squat cleans (65) +13 lateral barbell burpees
    QoD: Nano 8 (single knot) Nano 9 (double knot)…I just realized I don’t wear any other shoes and I kinda like that.

  11. front squats : 130lbs
    hang squat clean : 135lbs
    wod : 12 + 4 @ 65lbs
    qod : double knot 👟

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