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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

1 ROUND
1:00 Row (Easy)
10 Glute Bridges
5 Inch Worms

Into…

1 ROUND
1:00 Row (Mod)
10 KB Deadlift
20 Mountain Climbers

Into…

1 ROUND
1:00 Row (Hard)
10 KB Swings
10 Up-Downs

Strength

Deadlift (2RM)

Deadlift

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

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
27-21-15-9
Deadlifts (225/155)|(155/105)
Cal Row

(Score is Time)

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Whiteboard:

Monday, December 14, 2020

Male Clients

1

Octavio
Alejandre

CrossFit: 9:00 AM

1 x 2 @ 515 lbs

2

Austin
Hatley

CrossFit: 4:30 PM

1 x 2 @ 415 lbs

3

Bob
Barene

CrossFit: 6:00 AM

1 x 2 @ 395 lbs

4

Mike
Machowek

CrossFit: 3:30 PM

1 x 2 @ 390 lbs

5

Alex
Barene

CrossFit: 9:00 AM

1 x 2 @ 355 lbs

5

Jim
Boora

CrossFit: 6:00 AM

1 x 2 @ 355 lbs

6

Dr. Ryan
Farrer

CrossFit: 6:00 AM

1 x 2 @ 325 lbs

7

Andy
Polmateer

CrossFit: 9:00 AM

1 x 2 @ 315 lbs

1 rep at 320

7

Ben
Barene

CrossFit: 4:30 PM

1 x 2 @ 315 lbs

7

Harley
Stone

CrossFit: 4:30 PM

1 x 2 @ 315 lbs

8

Jason
Kindle

CrossFit: 9:00 AM

1 x 2 @ 220 lbs

Female Clients

1

Isarai
Thieme

CrossFit: 3:30 PM

1 x 2 @ 290 lbs

2

Megan
McLean

5:30pm CrossFit

1 x 2 @ 250 lbs

3

Jenna
Hensley

CrossFit: 3:30 PM

1 x 2 @ 245 lbs

4

Carla
Johnson

5:30pm CrossFit

1 x 2 @ 235 lbs

4

Private

6:30pm CrossFit

1 x 2 @ 235 lbs

4

Nicole
McEntyre

5:30pm CrossFit

1 x 2 @ 235 lbs

5

Brenda
Cardenas

CrossFit: 9:00 AM

1 x 2 @ 215 lbs

6

Heather
McKee

CrossFit: 12:00 PM

1 x 2 @ 165 lbs

7

Kimberly
Gherna

5:30pm CrossFit

1 x 2 @ 160 lbs

8

Ana
Herr

CrossFit: 4:30 PM

1 x 2 @ 135 lbs

8

Carla
Zenner

CrossFit: 12:00 PM

1 x 2 @ 135 lbs

9

Karla
Smith

CrossFit: 6:00 AM

1 x 2 @ 125 lbs

Sore neck

10

Johanna
Stone

CrossFit: 4:30 PM

3 x 1 @ 205 lbs

10

Lauren
Atwood

5:30pm CrossFit

1 x 1 @ 365 lbs