Doug Decker

Hometown:
Tulsa, OK
Gym:
Vertical CrossFit
Gender:
Male
Age:
49
Height:
6' 1"
Weight:
168 lbs

October 24, 2012

Performed at: Vertical CrossFit
Workout Name: Clean and Jerk
Description: Clean
Results: 135,155,185,205,215,225(F),220,225(F) lbs
Performed as RX

24 similar workouts

Date Name WorkoutDescription Results
10/15/2013 10.15.13 Strength EMOTM 10 min:
2 Hang Cleans + 1 Split Jerk @ 75-80% 1RM		 155# lbs
Performed as RX
10/07/2013 10/7/2013 AMRAP 12 minutes
3 Strict Press (65/95)
5 Hang Power Cleans (65/95)
10 Box Jumps (20/24)		 16 rounds 10 reps
Performed as RX
09/01/2013 Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 50m 07s
Performed as RX
06/19/2013 6.18.13 AMRAP 5 minutes
5 Hang Power Cleans (115/85)
5 Lateral Burpee bar hops		 8 rounds 5 reps
Performed as RX
06/13/2013 6.13.13 For Time
25 HSPU
50 Pullups
75 Body Rows
100 Box Jumps
75 Double Unders
50 Mountain Climbers
25 Med ball cleans

 5m 24s
Workout Scaled
05/20/2013 Saturday 5.18 5 RFT
10 DB Hand Power Cleans
5 RT arm DB OH walking lunge
10 burpees
5 LT arm OH walking lunge		 8m 47s
Performed as RX
05/20/2013 Saturday 5.18 5 RFT
10 DB Hand Power Cleans
5 RT arm DB OH walking lunge
10 burpees
5 LT arm OH walking lunge		 8m 37s
Performed as RX
05/08/2013 5.6.13 Tabata Style for Total reps
KB Swings
Pushups
Abmat Situps
Med Ball cleans		 297 reps
Performed as RX
03/28/2013 CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 83 reps
Performed as RX
02/10/2013 FitbyForty For Time
9 wallclimbs
13 thrusters (135/95)
40 pullups
73 box jumps (24/20) games style
9 Cleans (135/95)
13 Thrusters
40 pullups
73 burpees		 26m 21s
Performed as RX
02/01/2013 Clean and Jerk 12 minutes to establish 1RM Clean and Jerk 215 lbs
Performed as RX
01/02/2013 Bear Complex 3-5 Rounds for load
Complete 7 sets of the sequence without putting the barbell down)
Clean
Front Squat
Push Press
Back Squat
Push Press
 85,95,115,125,135(3reps only) lbs
Performed as RX
12/04/2012 12.4.12 Death by Clean and Jerk
Minute 1, 1 rep
Minute 2, 2 reps
Minute 3, 3 reps
continue until you can no longer make the reps per minute		 55 reps
Performed as RX
11/14/2012 BOTR 1 AMRAP 10 minutes
Pushup to clean
Snatch
1,1
2,2
3,3
...		 53 reps
Performed as RX
10/24/2012 Clean and Jerk Clean 135,155,185,205,215,225(F),220,225(F) lbs
Performed as RX
09/24/2012 The Bear Complex 5 rounds of the sequence
Power Clean
Front Squat
Push Press/Jerk
Back Squat
Puch Press/Jerk

Perform this sequence 7x's to complete 1 round.
Increase weight each time to go as heavy as possible.

The barbell may not stop on the ground. You can rest anywhere else in the sequence. If you drop the barbell or rest while it is on the ground during the sequence, perform 5 burpees.
Post your heaviest weight completed

 145 lbs
Performed as RX
08/17/2012 8.17.12 5 Rounds For Time
20 Situp/Pistol/Burpee complex
10 Power Cleans (95/65)		 14m 50s
Performed as RX
08/01/2012 8/1/12 AMRAP 12 minutes
120 ft shuttle run
10 DB Hang Squat cleans (45/35)
8 DB Push Press (45/35)		 5 rounds 5 reps
Performed as RX
06/28/2012 6.29.12 3 Rounds For Time
40 Doubles Unders
20 Chest to Bar Pullups
10 Dumbbell Hang Cleans (45/25)		 8m 56s
Performed as RX
06/09/2012 6.9.12 '300'
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (95/65)
50 Single Arm KB Clean 		14m 50s
Performed as RX
05/22/2012 5.23.12 As many rounds as possible in 12 minutes of:
10 Dumbbell power cleans (45 lb dumbbells, Women 30 lb dumbbells)
20 Double unders
10 Dumbbell push press
20 Double unders
 5 rounds 3 reps
Performed as RX
04/23/2012 Grace 135 pound Clean and Jerk, 30 reps 5m 12s
Performed as RX
04/14/2012 4.14.12 For Time
Buy in- 50 DU
then 8 rnds
6 Power Cleans (95/65)
8 Front Squats (95/65)
10 KB Swings (55/35)
the Cash out- 50 Body Rows		 14m 28s
Workout Scaled
01/07/2012 45 Day Challenge WOD 3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)		 13m 36s
Performed as RX