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Components

Deadlift

Metcon

Settings

Workout

Counting Stars

Warm-up

Banded Hip Distraction x :30/side
Lunge w/twist x 20 steps

Then...

10 Cal Bike
20 Box StepUps
10 Cal Row
20 Romanian Deadlifts
10 Cal Ski
20 Russian KB Swings

Weightlifting

Deadlift (Heavy 1-Rep)

Deadlift

*Take 15 minutes to build to today’s heavy 1-rep deadlift.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders/80 Single-Unders
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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

Whiteboard:

Monday, October 14, 2019

Male Clients

1

Judd
Kindel

6:00PM CrossFit

1 x 1 @ 415 lbs

2

Bidal
Guevara

6:00PM CrossFit

1 x 1 @ 405 lbs

3

Brad
Robert

6:15AM CrossFit

1 x 1 @ 385 lbs

4

Seth
Eubanks

6:00PM CrossFit

1 x 1 @ 375 lbs

5

Jordan
Aggson

6:15AM CrossFit

1 x 1 @ 365 lbs

5

PJ
Kearn

6:00PM CrossFit

1 x 1 @ 365 lbs

6

Chris
Mondero

Remote Athlete

1 x 1 @ 325 lbs

7

Joshua
Meyer

6:15AM CrossFit

1 x 1 @ 225 lbs

I DL all day :) !

8

Michael
Wahlmeier

8:15AM CrossFit

1 x 1 @ 215 lbs

9

Easton
Swihart

5:00PM CrossFit

1 x 1 @ 200 lbs

10

Adam
Barta

6:00PM CrossFit

1 x 1 @ 185 lbs

Sore back

11

James
Coash

6:15AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Private

5:15AM CrossFit

1 x 1 @ 335 lbs

2

Cierra
Mondero

Remote Athlete

1 x 1 @ 235 lbs

Shaking

2

Laura
Barta

6:00PM CrossFit

1 x 1 @ 235 lbs

3

Monteene
Carter

8:15AM CrossFit

1 x 1 @ 230 lbs

4

Lori
Weber

8:15AM CrossFit

1 x 1 @ 215 lbs

5

Leah
Loring

8:15AM CrossFit

1 x 1 @ 210 lbs

6

Joni
Wahlmeier

8:15AM CrossFit

1 x 1 @ 205 lbs

6

Mallory
Robért

5:15AM CrossFit

1 x 1 @ 205 lbs

105, 135, 155, 175, 195, 205

7

Candace
Lister

5:15AM CrossFit

1 x 1 @ 185 lbs

8

Nicki
Reed

5:15AM CrossFit

1 x 1 @ 115 lbs

9

Pat
LeDuc

8:15AM CrossFit

1 x 1 @ 60 lbs

10

Jill
Krier

8:15AM CrossFit

1 x 1 @ 0 lbs

lower back hurts