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CrossFit Cape Cod 06/23/2022

Deadlift (5-5-5)

1x5 @ 40%
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep.

This is a Deload Week.

Week 8 of 9

Metcon (AMRAP - Reps)

EMOM x 16 MINUTES
MIN 1&2 - 30/22 Cal Row
MIN 3 - 7 Sumo Deadlifts Rx (275/185) L2 (185/135) L1 (155/105) + Max Up-Downs
MIN 4 - Rest

(Score is Total Reps of Up-Downs)

Rx+ Sprawls to a 6" Target

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

Whiteboard:

Thursday, June 23, 2022

Leaderboard

Men's Deadlift
Kevin Medeiros	09/07/2016	1 x 5 @ 425 lbs
Bill Morrison	11/27/2018	1 x 5 @ 410 lbs
Ed Harper	01/04/2020	1 x 5 @ 405 lbs

Women's Deadlift
Laura Tomlinson	04/04/2019	1 x 5 @ 245 lbs
wendy anderlot	11/27/2018	1 x 5 @ 235 lbs
Erin Meagher	11/27/2018	1 x 5 @ 235 lbs

Male Clients

1

Kevin
Medeiros

CrossFit: 4:30 PM

1 x 5 @ 295 lbs

2

Andrew
Mathieson

CrossFit: 4:30 PM

1 x 5 @ 245 lbs

2

Eduardo
Miranda

CrossFit: 6:30 PM

1 x 5 @ 245 lbs

3

christopher
Hamblin

CrossFit: 7:30 AM

1 x 5 @ 205 lbs

4

Ryan
Martin

CrossFit: 6:30 PM

1 x 5 @ 200 lbs

Female Clients

1

Bruna
Távila

CrossFit: 5:30 AM

1 x 5 @ 165 lbs

145/155/165

2

Bri
Gallagher

CrossFit: 5:30 PM

1 x 5 @ 150 lbs

2

Liz
Ouellette

CrossFit: 4:30 PM

1 x 5 @ 150 lbs

100/125/150

3

Samantha
Finerty

CrossFit: 3:30 PM

1 x 5 @ 145 lbs

4

rosario
oneil

CrossFit: 7:30 AM

1 x 5 @ 135 lbs

85-105-135

5

amy
bryzgel

CrossFit: 3:30 PM

1 x 5 @ 120 lbs

6

Maria
Jones

CrossFit: 7:30 AM

1 x 5 @ 100 lbs

70, 90

7

Sarah
Sullivan

CrossFit: 7:30 AM

1 x 5 @ 95 lbs

8

Tracy
Murphy

CrossFit: 7:30 AM

1 x 5 @ 85 lbs