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Components

Deadlift

Metcon

Settings

WOD

Friday

Warm-up

3 SETS
20 Single Unders
10 Bootstrappers

Into…

3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**

*Can progress to Double Unders
**After 1st round, progress to Single Leg Deadlifts (10 each leg)

Strength

Deadlift (Build to a 2RM Deadlift)

ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*

*Deadlifts increase weight every set...
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)

(Score is Time)

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

Whiteboard:

Friday, November 13, 2020

Leaderboard

Men's Deadlift
Dontae Smiley	12/14/2020	1 x 2 @ 530 lbs
Jeremy Lawler	12/10/2020	1 x 2 @ 510 lbs
Dylan Tekell	08/07/2020	1 x 2 @ 495 lbs

Women's Deadlift
Jessica McNeil	09/08/2020	1 x 2 @ 315 lbs
Sommer Allen	12/14/2020	1 x 2 @ 315 lbs
Tabitha Engle	08/07/2020	1 x 2 @ 295 lbs

Male Athletes

1

Dontae
Smiley

12:00 PM CrossFit

1 x 2 @ 525 lbs

2

Eric
Wrona

5:00 pm CrossFit

1 x 2 @ 455 lbs

3

Lucas
Siqueira

6:00 pm CrossFit

1 x 2 @ 415 lbs

4

Thomas
Wright

6:00 pm CrossFit

1 x 3 @ 405 lbs

5

Noel
Janacek

12:00 PM CrossFit

1 x 2 @ 400 lbs

6

Greg
Haddock

6:00 am CrossFit

1 x 2 @ 345 lbs

6

John
Curl

5:00 pm CrossFit

1 x 2 @ 345 lbs

Failed 365... weak grip

6

Kyle
Jones

6:00 am CrossFit

1 x 2 @ 345 lbs

Not feeling it today

6

Private

5:00 pm CrossFit

1 x 2 @ 345 lbs

7

Daniel
Russell

5:00 pm CrossFit

1 x 2 @ 325 lbs

1x345

8

Nick
Cortes

12:00 PM CrossFit

1 x 2 @ 315 lbs

9

Steve
Strobl

6:00 am CrossFit

1 x 2 @ 305 lbs

10

Eric
Buford

6:00 am CrossFit

1 x 2 @ 295 lbs

10

Tom
Powers

5:00 am CrossFit

1 x 2 @ 295 lbs

Fail @300

11

Mark
Brooks

5:00 am CrossFit

1 x 2 @ 285 lbs

Felt good

12

Garred
Austin

6:00 am CrossFit

1 x 2 @ 275 lbs

Hurt lower back

12

Vinod
Nutakki

5:00 pm CrossFit

1 x 2 @ 275 lbs

13

Chase
Key

CrossFit: 11:00 AM Open G...

1 x 2 @ 245 lbs

Couldn’t figure out form today.. 1x 265#

14

Pilers
Aldo

6:00 pm CrossFit

1 x 2 @ 225 lbs

15:10

14

Yan
Foygel

7:00 am CrossFit

1 x 2 @ 225 lbs

Female Athletes

1

Sommer
Allen

12:00 PM CrossFit

1 x 2 @ 305 lbs

2

Titan
Chijioke

7:00 am CrossFit

1 x 2 @ 285 lbs

3

Gillian
Mbugua

12:00 PM CrossFit

1 x 2 @ 245 lbs

4

Michelle
Purcell

6:00 am CrossFit

1 x 2 @ 225 lbs

240# 1RM

4

Sydney
Jones

12:00 PM CrossFit

1 x 2 @ 225 lbs

5

Cece
Scott

5:00 am CrossFit

1 x 2 @ 195 lbs

6

Allison
Whittaker

6:00 pm CrossFit

1 x 2 @ 170 lbs

7

Kris
Fanning

7:00 am CrossFit

1 x 2 @ 160 lbs

8

Carliz
Moore

7:00 am CrossFit

1 x 2 @ 155 lbs

8

Emi
Seaton

6:00 pm CrossFit

1 x 2 @ 155 lbs

9

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 145 lbs

10

Susan
Jost

5:00 am CrossFit

1 x 2 @ 130 lbs

11

Evie
Jones

12:00 PM CrossFit

1 x 2 @ 90 lbs

12

Neelima
Agrawal

5:00 am CrossFit

1 x 3 @ 75 lbs

13

Kristie
Brooks

5:00 am CrossFit

1 x 2 @ 0 lbs

Could not do traditional dl bc of arm injury did 70lb kb dl