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Components
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
Monday
Warm-up
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN...
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
Extended Warm-up
Deadlift (3-3-3)
Deadlift
3-3-3
Tempo Deadlift (30x1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete...
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
Aaron
Vessey
CrossFit: 4:30 PM ( Cross...
1 x 3 @ 275 lbs
1
Jim
Boora
CrossFit: 4:30 PM ( Cross...
1 x 3 @ 275 lbs
1
Joel
Jackson
CrossFit: 6:00 AM
1 x 3 @ 275 lbs
1
Ryan
Farrer
CrossFit: 12:00 PM
1 x 3 @ 275 lbs
2
Kevin
Sparks
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 245 lbs
3
Steve
Williams
CrossFit: 12:00 PM
1 x 3 @ 205 lbs
4
Jason
Perkinson
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 185 lbs
Female Clients
1
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
3 x 3 @ 225 lbs
2
Carla
Favro
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 205 lbs
3
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
3 x 3 @ 155 lbs
3
Lauren
Atwood
CrossFit: 5:30 PM ( Cross...
3 x 3 @ 155 lbs
3
Michelle
Maupin Barre
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 155 lbs
4
Lynn
Fischer
CrossFit: 9:00 AM
1 x 3 @ 145 lbs
4
Sarah
Oleachea
CrossFit: 9:00 AM
1 x 3 @ 145 lbs
5
Shannon
Irish
CrossFit: 6:30 PM
1 x 3 @ 140 lbs
6
April
Bachtell
CrossFit: 9:00 AM
1 x 3 @ 135 lbs
6
Tamara
Lyn
CrossFit: 12:00 PM
1 x 3 @ 135 lbs
7
Kavina
Brown
CrossFit: 6:30 PM
1 x 3 @ 105 lbs
8
Nicole
McEntyre
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 95 lbs
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