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Deadlift

Metcon

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Workout

09/16/2019 - Monday's WOD

200m Run
Into 3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Presses
10 Banded Good Mornings
5 Inch Worms
5 Scapular Pull-ups

Deadlift (5 x 3)

Deadlift

All five sets should be at the same weight . Shoot for 80-85% of your 1RM.

Metcon (Time)

5 Rounds for time:
400m Run
7 Pull-ups
4 Clean & Jerks 185/125
20 minute time cap

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Whiteboard:

Monday, September 16, 2019

Male Clients

1

Cory
Schmidt

CrossFit: 5:30 PM

5 x 3 @ 425 lbs

2

Edward
Garcia

CrossFit: 6:00 AM

5 x 3 @ 405 lbs

2

Ilia
Anguelov

CrossFit: 12:00 PM

5 x 3 @ 405 lbs

3

Ryan
Fruchey

CrossFit: 12:00 PM

5 x 3 @ 365 lbs

4

Chad
Jacquay

CrossFit: 4:30 PM

5 x 3 @ 325 lbs

5

David
Stahl

CrossFit: 7:00 AM

5 x 3 @ 315 lbs

6

Keith
Bock

CrossFit: 6:00 AM

5 x 3 @ 305 lbs

7

Chris
Hoff

CrossFit: 6:00 AM

5 x 3 @ 245 lbs

8

Private

CrossFit: 9:30 AM

5 x 3 @ 175 lbs

9

Randy
Kilbourne

CrossFit: 12:00 PM

1 x 3 @ 345 lbs

Female Clients

1

Caryn
Garton

CrossFit: 6:30 PM

5 x 3 @ 255 lbs

2

Private

CrossFit: 9:30 AM

5 x 3 @ 215 lbs

3

Paula
Mamani

CrossFit: 6:30 PM

5 x 3 @ 180 lbs

2X3@200#

4

Sarah
Wyall

CrossFit: 6:30 PM

5 x 3 @ 165 lbs

5

Amanda
Benz

CrossFit: 9:30 AM

5 x 3 @ 160 lbs

6

Becki
Jacquay

CrossFit: 4:30 PM

5 x 3 @ 135 lbs

7

Marisa
Reeves

CrossFit: 4:30 PM

5 x 3 @ 125 lbs

8

Dani
Meshberger

CrossFit: 4:30 PM

5 x 3 @ 115 lbs

8

Tayler
Schortgen

CrossFit: 4:30 PM

5 x 3 @ 115 lbs

19:47 - 5 rounds, box jump pull-up i/o pull-ups, 85 clean & jerk

9

Private

CrossFit: 12:00 PM

5 x 3 @ 0 lbs