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Components

Deadlift

Metcon

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Workout

Deadlift

Warm-up

2 Rounds:
10 GHD Hip Ext with hold
50ft Single Arm Front Rack Lunge /side (medium)
10 Cuban Presses
20 Banded Face Pulls

Empty Barbell warmup and Deadlift review (Address: Proper setup, Bar path, Bracing)

Deadlift (Overhand Grip Only)

3 touch and go reps E2MOM x 8, building in weight
Do NOT go above 85%

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10
Single-Arm DB Push Press
Single-Arm DB Overhead Lunge
*reps are PER side for each movement
(Rx: 40/25, Rx+: 60/40)

14 minute timecap
You must complete all 10 reps on one arm/leg before doing the 10 on the other. This continues for all sets.

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

Whiteboard:

Saturday, January 18, 2020

Male Clients

1

Craig
Kreinest

9:30am CrossFit

1 x 3 @ 335 lbs

1

Jim
Pinkerton

9:30am CrossFit

1 x 3 @ 335 lbs

2

Nate
Cobb

9:30am CrossFit

1 x 3 @ 295 lbs

3

Mike
Tighe

9:30am CrossFit

1 x 3 @ 285 lbs

4

Ahmed
Dahir

9:30am CrossFit

1 x 3 @ 275 lbs

4

Aldair
Rodriguez

10:30am CrossFit

1 x 3 @ 275 lbs

4

Ashish
Grover

9:30am CrossFit

1 x 3 @ 275 lbs

4

John
King

9:30am CrossFit

1 x 3 @ 275 lbs

overhand grip.

5

Eric
Otero

10:30am CrossFit

1 x 3 @ 265 lbs

6

Bill
Curci

9:30am CrossFit

1 x 3 @ 255 lbs

6

Ramon
Ulloa

9:30am CrossFit

1 x 3 @ 255 lbs

7

Private

9:30am CrossFit

1 x 3 @ 225 lbs

Female Clients

1

ashley
green

9:30am CrossFit

1 x 3 @ 225 lbs

2

Alyssa
Telles-Nolan

10:30am CrossFit

1 x 3 @ 215 lbs

3

Lisa
Gift

9:30am CrossFit

1 x 3 @ 205 lbs

overhand grip - slipped on last one

4

Theresa
Brinsa

9:30am CrossFit

1 x 3 @ 170 lbs

5

Alissa
Cobb

9:30am CrossFit

1 x 3 @ 165 lbs

6

Brenna
Jarrells

10:30am CrossFit

1 x 3 @ 155 lbs

7

Gretchen
Otero

10:30am CrossFit

1 x 3 @ 150 lbs

8

Kaitlin
Woods

9:30am CrossFit

1 x 3 @ 145 lbs

9

Veronica
King

9:30am CrossFit

1 x 3 @ 105 lbs