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Components

Deadlift

Metcon

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Workout

27Aug2014

The CrossFit 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

Stretches: Foam Roll Back, T-Twist/Scorpion

Strength & Skill

Deadlift (5-5-5-5-5-5)

*Warm up to your 85% 1RM, then start your sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

27Aug2014

Work Capacity & Recovery

3 Min AMRAP
10 x Power Snatch
5 x Box Jumps

- 2 Min Rest -

3 Min AMRAP
10 x Power Clean
5 x Burpees

- 2 Min Rest -

3 Min AMRAP
10 x Push Jerk
5 x Jump Lunge (L/R=1)

**Barbells set @ 95# / 65#

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

Whiteboard:

Wednesday, August 27, 2014

Clients:

Leaderboard

Men's Deadlift
Trenton Campbell	08/27/2014	1 x 5 @ 415 lbs
Jeremy Harness	03/21/2022	1 x 5 @ 405 lbs
Andrew Stitzel	12/11/2019	1 x 5 @ 405 lbs

Women's Deadlift
Juliana Wood	05/27/2022	1 x 5 @ 295 lbs
Carly Wilson	03/21/2022	1 x 5 @ 286 lbs
Ninette Campbell	06/13/2019	1 x 5 @ 260 lbs

Male Clients

1

Trenton
Campbell

6:00 PM CrossFit

1 x 5 @ 415 lbs

2

Scott
Carver

6:00 PM CrossFit

1 x 5 @ 355 lbs

3

Jordan
Hildebrand

4:30 PM CrossFit

1 x 5 @ 335 lbs

4

Tony
Suzda

6:00 PM CrossFit

1 x 5 @ 290 lbs

5

Kyle
Hardy

9:30 AM CrossFit

2 x 5 @ 275 lbs

6

Alex
Watson

6:00 PM CrossFit

1 x 5 @ 245 lbs

7

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 225 lbs

Female Clients

1

Ninette
Campbell

4:30 PM CrossFit

2 x 5 @ 225 lbs

3x5 @205#

2

Rebecca
Hildebrand

4:30 PM CrossFit

4 x 5 @ 185 lbs

145, 165, 185, 185, 185, 185

3

Sarah
Carroll

4:30 PM CrossFit

6 x 5 @ 175 lbs

3

Kit
Mackie

4:30 PM CrossFit

5 x 5 @ 175 lbs