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Zimmerman

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Zimmerman

This Saturday will be our "Diapers, Donuts, and Brews" event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.

Warm-up

10 Banded Face Pulls w/ Pause
5 Scap Pull-ups w/ Pause
10 GHD Hip Ext

2 Rounds:
50 ft. KB Overhead Walking Lunge / side (light)
8 KB RDL / side (light)
10 Cuban Presses (light)

Barbell Guided Warm-up on the Deadlift

Strength

Deadlift (2 Every 1:15 x 7 sets)

Build up in weight throughout

Metcon

Zimmerman (AMRAP - Rounds and Reps)

AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups

In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010

To learn more about Zimmerman click here

The deadlifts are meant to be heavy here and should definitely slow you down so don't scale that back too much. Be wary that the pull-ups and deadlift will have effects on HSPU so be smart about how you're scaling each one of these movements and pacing throughout this workout. An EMOM type pace is good here and is expected to slow down from there as it gets deeper.

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

Whiteboard:

Thursday, January 02, 2020

Male Clients

1

Jim
Pinkerton

12pm CrossFit

1 x 2 @ 415 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 2 @ 405 lbs

415x1

3

Galen
Hernandez

5pm CrossFit

1 x 2 @ 385 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 2 @ 365 lbs

4

Jaimeson
Pollen

5pm CrossFit

1 x 2 @ 365 lbs

5

Ryan
Figuerado

5pm CrossFit

1 x 2 @ 335 lbs

6

Kevin
Gelfand

5pm CrossFit

1 x 2 @ 325 lbs

Could have done probably 345

7

AJ!
Isabelo

6am CrossFit

1 x 2 @ 315 lbs

7

Private

6am CrossFit

1 x 2 @ 315 lbs

7

Brandon
Thorsten

4pm CrossFit

1 x 2 @ 315 lbs

8

Bill
Curci

4pm CrossFit

1 x 2 @ 295 lbs

8

Danny
Meadows

12pm CrossFit

1 x 2 @ 295 lbs

8

Eric
Otero

5pm CrossFit

1 x 2 @ 295 lbs

9

Ahmed
Dahir

12pm CrossFit

1 x 2 @ 275 lbs

9

Kevin
Henderson

12pm CrossFit

1 x 2 @ 275 lbs

10

Ashish
Grover

12pm CrossFit

1 x 2 @ 265 lbs

10

Bill
Houck

12pm CrossFit

1 x 2 @ 265 lbs

11

Aldair
Rodriguez

6am CrossFit

1 x 2 @ 255 lbs

12

Michael
Liu

6am CrossFit

1 x 2 @ 215 lbs

13

Pinpin
Anson

5pm CrossFit

1 x 2 @ 205 lbs

14

Julian
Haddad

5pm CrossFit

1 x 2 @ 185 lbs

Female Clients

1

Jaclyn
Morbitzer

12pm CrossFit

1 x 2 @ 235 lbs

2

Ruth
Rittermann

6am CrossFit

1 x 2 @ 225 lbs

3

Heather
Spears

4pm CrossFit

1 x 2 @ 210 lbs

1x1 @ 225 then nahhhhhhh

4

kasey
stark

5pm CrossFit

1 x 2 @ 195 lbs

5

Camille
Chamberlen

12pm CrossFit

1 x 2 @ 175 lbs

6

Tammy
Nguyen

6am CrossFit

1 x 2 @ 155 lbs

7

April
Hernandez

12pm CrossFit

1 x 2 @ 150 lbs

8

Wendy
Escalante

5pm CrossFit

1 x 2 @ 135 lbs

9

Yaili
Dominguez ...

5pm CrossFit

1 x 2 @ 75 lbs

10

Gretchen
Otero

5pm CrossFit

1 x 1 @ 175 lbs