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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

1:00 Perfect Kang Squats

Into…

2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
:30 Hollow Hold
:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1x6 / 1x4 / 1x2)

Deadlift

DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)|(135/95)
24 Sit-Ups

-Rest 1:00 b/t Sets

*Start off each AMRAP where you left off.

(Score is Rounds + Reps)

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

Whiteboard:

Wednesday, December 09, 2020

Male Clients

1

Octavio
Alejandre

CrossFit: 9:00 AM

1 x 2 @ 425 lbs

2

Bob
Barene

CrossFit: 4:30 PM

1 x 2 @ 315 lbs

2

Dr. Ryan
Farrer

CrossFit: 6:00 AM

1 x 2 @ 315 lbs

2

Mike
Machowek

CrossFit: 4:30 PM

1 x 2 @ 315 lbs

3

Jim
Boora

CrossFit: 6:00 AM

1 x 2 @ 300 lbs

4

Alex
Barene

CrossFit: 9:00 AM

1 x 2 @ 275 lbs

5

Andy
Polmateer

CrossFit: 9:00 AM

1 x 2 @ 250 lbs

Female Clients

1

Isarai
Thieme

CrossFit: 4:30 PM

1 x 2 @ 225 lbs

2

Carla
Johnson

5:30pm CrossFit

1 x 2 @ 195 lbs

3

Megan
McLean

5:30pm CrossFit

1 x 2 @ 185 lbs

3

Tamara
Lyn

CrossFit: 12:00 PM

1 x 2 @ 185 lbs

4

Jenna
Hensley

CrossFit: 9:00 AM

1 x 2 @ 180 lbs

5

Johanna
Stone

CrossFit: 3:30 PM

1 x 2 @ 175 lbs

6

Brenda
Cardenas

CrossFit: 9:00 AM

1 x 2 @ 160 lbs

6

Heather
McKee

CrossFit: 12:00 PM

1 x 2 @ 160 lbs

7

Ana
Herr

CrossFit: 4:30 PM

1 x 2 @ 145 lbs

7

Karla
Smith

CrossFit: 6:00 AM

1 x 2 @ 145 lbs

7

Tessie
Lang

CrossFit: 4:30 PM

1 x 2 @ 145 lbs

8

Lauren
Atwood

5:30pm CrossFit

1 x 1 @ 350 lbs