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Components

Deadlift

Metcon

Settings

Workout

10/8/19

Weightlifting

Deadlift

Deadlift

Tempo Deadlift
5 X 1

Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift

• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
• The slow tempo helps you focus on good back positioning and keeping the bar close to the body

Metcon

Metcon (5 Rounds for reps)

ADV RX
5 Rounds of AMRAP 1:30:
25 DU
9 Deadlifts (225/155)
25 DU
Max Strict HSPU in Time Remaining

Rest 30 Seconds Between Rounds

RX
Max DB push press 50/35

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

Whiteboard:

Tuesday, October 08, 2019

Male Clients

1

Kenny
Hastings

9:30 AM CrossFit

3 x 1 @ 255 lbs

2

Stephen
Kent

5:30 AM CrossFit

3 x 1 @ 245 lbs

3

Brent
Miller

8:30AM CrossFit Class

3 x 1 @ 225 lbs

3

Dane
Sonnenberg

5:30 AM CrossFit

3 x 1 @ 225 lbs

3

Darius
Nouri

8:30AM CrossFit Class

3 x 1 @ 225 lbs

3

Private

5:30 AM CrossFit

3 x 1 @ 225 lbs

3

Kyle
Baker

5:30 AM CrossFit

3 x 1 @ 225 lbs

3

Derrick
Ledford

5:30 PM CrossFit

3 x 1 @ 225 lbs

3

Ryan
Snitker

4:00 PM CrossFit

3 x 1 @ 225 lbs

4

Bob
Swadley

12:00 PM CrossFit

3 x 1 @ 205 lbs

4

Eli
Joy

5:30 PM CrossFit

3 x 1 @ 205 lbs

4

Jason
Denis

5:30 PM CrossFit

3 x 1 @ 205 lbs

4

Lanny
Natoli

5:30 PM CrossFit

3 x 1 @ 205 lbs

4

Roger
Mason

4:00 PM CrossFit

3 x 1 @ 205 lbs

5

Eric
Olinger

12:00 PM CrossFit

3 x 1 @ 200 lbs

6

Scotty
In Route

4:00 PM CrossFit

3 x 1 @ 195 lbs

7

Brad
Topper

5:30 PM CrossFit

3 x 1 @ 185 lbs

8

Lee
Blackwelder

5:30 PM CrossFit

3 x 1 @ 175 lbs

9

Jim
Tuttle

6:30 AM CrossFit

3 x 1 @ 165 lbs

10

Derek
Halford

6:30 AM CrossFit

3 x 1 @ 155 lbs

10

Mike
Alfred

5:30 AM CrossFit

3 x 1 @ 155 lbs

11

Ken
Buckstad

5:30 AM CrossFit

3 x 1 @ 135 lbs

Female Clients

1

Alyson
Knight

5:30 PM CrossFit

3 x 1 @ 205 lbs

This wAs more than 55%🤪

1

Cambell
Vander Haar

12:00 PM CrossFit

3 x 1 @ 205 lbs

2

Mary
Mason

8:30AM CrossFit Class

3 x 1 @ 165 lbs

3

Teeter
Miller

4:00 PM CrossFit

3 x 1 @ 155 lbs

4

Jennifer
Taylor

8:30AM CrossFit Class

3 x 1 @ 145 lbs

5

chelsea
snitker

4:00 PM CrossFit

3 x 1 @ 135 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

3 x 1 @ 135 lbs

5

Kate
Conrad

5:30 AM CrossFit

3 x 1 @ 135 lbs

5

Miranda
Morales

8:30AM CrossFit Class

3 x 1 @ 135 lbs

6

Allison
Farar

4:00 PM CrossFit

3 x 1 @ 125 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

3 x 1 @ 125 lbs

6

JULIA
SILVA

5:30 PM CrossFit

3 x 1 @ 125 lbs

7

Lauran
Stump

5:30 AM CrossFit

3 x 1 @ 120 lbs

8

Jessica
Kincaid

4:00 PM CrossFit

3 x 1 @ 105 lbs

9

Kiersten
Palmer

9:30 AM CrossFit

3 x 1 @ 95 lbs

10

Cindy
Mustian

4:00 PM CrossFit

3 x 1 @ 85 lbs

10

Emily
Wagner

4:00 PM CrossFit

3 x 1 @ 85 lbs

11

Mary
Rafferty

5:30 AM CrossFit

3 x 1 @ 75 lbs

12

Rhonda
Halford

5:30 AM CrossFit

3 x 1 @ 65 lbs

13

Eva
Lachapelle

4:00 PM CrossFit

3 x 1 @ 55 lbs