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Deadlift

Metcon

Metcon

Metcon

Romanian Deadlifts

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Workout

WEDNESDAY 5.2.18

WU:

2:00 Single Unders/DU's
Foam Roll
Lacrosse Ball Mash
Ankle Mob
Glute Activation

1: Deadlift (CUSTOM)

Deadlift

Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions
*log heavy 3

MC1: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

*rest 5 minutes

MC2: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

*rest 5 minutes

MC3: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

EC1: Romanian Deadlifts (3X10)

EXTRA CREDIT #1
Deadlift Accessory
3 Sets of 10
Athlete’s choice on loading

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

Whiteboard:

Wednesday, May 02, 2018

Male Clients

1

Divij
Mathew

12:00 PM CrossFit

1 x 3 @ 505 lbs

2

Prince
Jahi

9:30 AM CrossFit

1 x 3 @ 495 lbs

3

Ben
Sauer

5:30 PM CrossFit

1 x 3 @ 445 lbs

4

Juan
Baltierra

6:30 PM CrossFit

1 x 3 @ 395 lbs

light day!

5

Joe
Espinoza

5:30 PM CrossFit

1 x 3 @ 370 lbs

6

Matt
Kruzicki

6:00 AM CrossFit

1 x 3 @ 365 lbs

6

Miguel
Gonzalez

6:30 PM CrossFit

1 x 3 @ 365 lbs

7

Steven
Barnett

4:30 PM CrossFit

1 x 3 @ 300 lbs

8

Kevin
Hardy

6:30 PM CrossFit

1 x 3 @ 285 lbs

8

Philip
Bien

6:00 AM CrossFit

1 x 3 @ 285 lbs

9

Edilberto
Rios

9:30 AM CrossFit

1 x 3 @ 275 lbs

10

Jorge
Martin

6:30 PM CrossFit

1 x 3 @ 225 lbs

11

Justin
Gregory

4:30 PM CrossFit

1 x 3 @ 205 lbs

12

Lou
Ashcraft

9:30 AM CrossFit

1 x 3 @ 185 lbs

13

Ryan
McKeel

9:30 AM CrossFit

1 x 1 @ 305 lbs

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

1 x 3 @ 245 lbs

2

Jenna
Daley

12:00 PM CrossFit

1 x 3 @ 235 lbs

1x9@ 125#; 1x7@ 175#; 1x5@ 205#

3

kelly
prado

6:30 PM CrossFit

1 x 3 @ 225 lbs

3

Melissa
Wood

6:30 PM CrossFit

1 x 3 @ 225 lbs

Apparently my old 1RM is dead! ;-)

4

Carolina
Cambra

6:30 PM CrossFit

1 x 3 @ 205 lbs

4

Liz
Kwon

9:30 AM CrossFit

1 x 3 @ 205 lbs

5

Sheri
Churchill

9:30 AM CrossFit

1 x 3 @ 185 lbs

6

Pilar
Perez

9:30 AM CrossFit

1 x 3 @ 175 lbs

7

Alysia
Ramos

6:30 PM CrossFit

1 x 3 @ 135 lbs

7

Jocelyn
Amico

9:30 AM CrossFit

1 x 3 @ 135 lbs