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Components

Deadlift

Metcon

Settings

Workout

1.16.20

Warm Up
50 Dubs or 100 Singles
10 Barbell Good Mornings

Deadlift (Every 2min x 6, 4 Deadlifts @ 80%)

Deadlift

Take 10mins to Build up to 80% and do all 6 sets at that weight

Metcon (Time)

For Time(12min CAP)
10-9-8-7-6-5-4-3-2-1
Thrusters
Toes 2 Bar

This short and sweet Sprint should be just that. Aim to go unbroken on all reps in this one and finish fast. The faster you finish the longer your body burns calories after the workout. This is the intensity part of daily caloric burn.

Cool Down
Foam roll or barbell mash sore muscles

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

Whiteboard:

Thursday, January 16, 2020

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

6 x 4 @ 315 lbs

2

Costa
Poulias

8:00 am CrossFit

6 x 4 @ 255 lbs

2

Kevin
Potter

11:45 AM CrossFit

6 x 4 @ 255 lbs

2

Matthew
Slaughter

8:00 am CrossFit

6 x 4 @ 255 lbs

3

Mike
Kumbat

8:00 am CrossFit

6 x 4 @ 245 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

6 x 4 @ 235 lbs

5

Bobby
Fuentes

8:00 am CrossFit

6 x 4 @ 210 lbs

6

Jay
Parenteau

8:00 am CrossFit

6 x 4 @ 180 lbs

7

Wade
Memmott

8:00 am CrossFit

5 x 4 @ 225 lbs

back popped on last rep of 5th set

7

Dylan
Placher

5:30 pm CrossFit

3 x 4 @ 315 lbs

3x275 3x315

7

Diego
Mateo

6:00 am CrossFit

2 x 4 @ 255 lbs

7

Ken
Saksa

6:00 am CrossFit

2 x 4 @ 315 lbs

7

Eric
Resman

6:00 am CrossFit

1 x 4 @ 300 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

6 x 4 @ 210 lbs

2

Kelly
Stakely

8:00 am CrossFit

6 x 4 @ 165 lbs

3

Heather
Keller

5:30 pm CrossFit

6 x 4 @ 155 lbs

4

deisy
gonzalez

11:45 AM CrossFit

6 x 4 @ 145 lbs

5

Lori
Bevins

6:00 am CrossFit

6 x 4 @ 140 lbs

6

Brynn
Lytell

5:30 pm CrossFit

6 x 4 @ 135 lbs

7

Marilyn
Stein

8:00 am CrossFit

6 x 4 @ 100 lbs

8

Mary
McLearn

8:00 am CrossFit

6 x 4 @ 85 lbs