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Components

Hack Squat

Sumo Deadlift

Side Plank

Double Under

90 Second Rest

Randy

Settings

Workout

Monday, 12/2/19

Weightlifting

(30min)
Dark Horsemen Wave1 Week3
Supersets 5rounds of A,B,C,D, and E

A: Hack Squat (5x8@255/175)

https://youtu.be/EdtaJRBqwes

B: Sumo Deadlift (3-3-3-3-3 (3RM))

C: Side Plank (5x40sec (20sec on each))

D: Double Under (5x30 reps)

E: 90 Second Rest (5x90sec rest)

Metcon

Randy (Time)

For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

(12min)

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

Whiteboard:

Monday, December 02, 2019

Leaderboard

Men's Hack Squat
Anthony Huff	12/02/2019	5 x 8 @ 255 lbs
Brian Bunk	12/02/2019	5 x 8 @ 255 lbs

Women's Hack Squat
Alana Witulski	12/02/2019	5 x 8 @ 175 lbs
Private	12/02/2019	5 x 8 @ 175 lbs
Tawnya Quintana	12/02/2019	5 x 8 @ 155 lbs

Male Clients

1

Anthony
Huff

4:30PM CrossFit

5 x 8 @ 255 lbs

1

Brian
Bunk

4:30PM CrossFit

5 x 8 @ 255 lbs

2

Jeff
Shipley

CrossFit: 5:00 AM

5 x 8 @ 145 lbs

Female Clients

1

Alana
Witulski

5:30PM CrossFit

5 x 8 @ 175 lbs

1

Private

4:30PM CrossFit

5 x 8 @ 175 lbs

2

Tawnya
Quintana

4:30PM CrossFit

5 x 8 @ 155 lbs

3

Holly
Trujillo

CrossFit:: 6:00AM

5 x 8 @ 115 lbs

4

Private

CrossFit:: 6:00AM

5 x 8 @ 110 lbs

5

Aimee
Wride

CrossFit:: 6:00AM

5 x 8 @ 95 lbs

5

Jennifer
Sellers

4:30PM CrossFit

5 x 8 @ 95 lbs

6

Cindy
Mackel

4:30PM CrossFit

5 x 8 @ 85 lbs