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Deficit Deadlift (1-2")

Metcon

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Workout

12May2017

Jim Welch

Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Deficit Deadlift (1-2") (5-5-3-3-3)

Metcon

Metcon (Time)

For Time:

2 Rds of:
10 Deadlifts
15 Pull-Ups*

1 mile Run

2 Rds of:
10 Deadlifts
15 Pull-Ups*

Bar Weights:
Rx+ 315/205
Rx 255/175
Sc 70-80% of 1RM

*Rx+ C2B Pull-Ups

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

Whiteboard:

Friday, May 12, 2017

Clients:

Leaderboard

Men's Deficit Deadlift (1-2")
Justin Fadler	05/12/2017	5 x 3 @ 365 lbs
Micheal Young	05/12/2017	5 x 3 @ 315 lbs
Chad Miller	05/12/2017	5 x 3 @ 275 lbs

Women's Deficit Deadlift (1-2")
Teresa Koebbe	05/12/2017	5 x 3 @ 85 lbs

Male Clients

1

Brendan
Wuest

5:00 PM CrossFit

5 x 3 @ 455 lbs

225,315,365,405,455

2

Justin
Fadler

6:00 AM CrossFit

5 x 3 @ 365 lbs

3

Micheal
Young

5:00 PM CrossFit

5 x 3 @ 315 lbs

4

Chad
Miller

4:00 PM CrossFit

5 x 3 @ 275 lbs

4

Kent
Higginbotham

6:00 PM CrossFit

5 x 3 @ 275 lbs

5

Andrew
Stitzel

5:00 PM CrossFit

5 x 3 @ 235 lbs

6

Bob
Naes

4:00 PM CrossFit

5 x 3 @ 225 lbs

7

Dale
Hollenbeck

4:00 PM CrossFit

5 x 3 @ 205 lbs

8

Brian
Roby

4:00 PM CrossFit

5 x 3 @ 185 lbs

145, 145, 165, 165, 185

8

Jim
Welch

6:00 PM CrossFit

5 x 3 @ 185 lbs

9

Scott
Dougherty

5:00 PM CrossFit

5 x 3 @ 155 lbs

10

Colin
Wright

5:00 PM CrossFit

3 x 3 @ 255 lbs

10

Michael
Beitenman

6:00 PM CrossFit

2 x 5 @ 315 lbs

10

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 275 lbs

45# plate deficit

10

Kevin
Largent

6:00 AM CrossFit

1 x 3 @ 275 lbs

25lb plate deficit

Female Clients

1

Alexa
Joly

6:00 AM CrossFit

5 x 3 @ 125 lbs

1"

2

Linda
Boman

9:30 AM CrossFit

5 x 3 @ 105 lbs

3

Teresa
Koebbe

6:00 AM CrossFit

5 x 3 @ 85 lbs

4

Sara
Kettle

6:00 AM CrossFit

5 x 3 @ 25 lbs

5

Zoya
Bielecki

6:00 PM CrossFit

4 x 5 @ 55 lbs

form tips: core in center line / keep chin down / all tight. back...