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Sumo Deadlift

Metcon

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Workout

1/05/2016

Weightlifting

Sumo Deadlift (5-4-3-2-1)

Sumo Deadlift

5 @ 70%
4 @ 80%
3 @ 90%
2 @ 95%
1 Rep Max

**15 Minute Cut-off

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Minutes

0:00-6:00
10 Weighted Box Step Ups (44/35, 24/20)
10 Kettle Bell Snatches (44/35, 5 Each Arm)

6:00-12:00
10 Box Jumps (24/20)
10 KB Sumo Deadlift High-pulls (44/35)

**Add TOTAL rounds and reps together from both. (20 reps=1 round)

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

Whiteboard:

Tuesday, January 05, 2016

Male Clients

1

Sha
Gearn

5:45 AM CrossFit

1 x 1 @ 355 lbs

2

Frank
Garcia

6:45PM CrossFit

1 x 1 @ 345 lbs

3

Zach
Reeves

5:45 PM CrossFit

1 x 1 @ 315 lbs

for 2 reps. fail at 345 for one

4

Sean
Smith

5:45 PM CrossFit

1 x 1 @ 285 lbs

5

kyle
lawles

5:45 AM CrossFit

1 x 1 @ 255 lbs

Female Clients

1

Sarah
Arora

5:45 AM CrossFit

1 x 1 @ 275 lbs

2

Ashley
Reeves

6:45PM CrossFit

1 x 1 @ 215 lbs

ugly ugly

3

Meg
Brown

5:45 AM CrossFit

1 x 1 @ 205 lbs

4

Breanna
Spicer

5:45 AM CrossFit

1 x 1 @ 195 lbs

5

Lindley
Simmons

6:45PM CrossFit

1 x 1 @ 185 lbs

6

Brooke
Silverthorn

5:45 AM CrossFit

1 x 1 @ 135 lbs

7

Hannah
Swarthout

5:45 PM CrossFit

1 x 1 @ 95 lbs