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Components

Deadlift

Metcon

Settings

Workout

Friday

Strength

A: Deadlift (5 - 5 - 5 climbing)

5-10lbs heavier than last week if possible.

Or 1-2 more sets at the same weight as last week

Metcon

B: Metcon (Time)

Rx =
7 - 5 - 3
Wall Walks
21 - 15 - 9
Deadlifts (225/155)

Rx+ =
21 - 15 - 9
Wall Walks
Deadlifts (315/215)

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

Whiteboard:

Friday, January 21, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 5 @ 480 lbs

2

Kegan
Sullivan

CrossFit: 5:00 AM

1 x 5 @ 475 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 5 @ 415 lbs

4

Adam
Cole

CrossFit: 12:00 PM

1 x 5 @ 400 lbs

5

Private

CrossFit: 5:00 AM

1 x 5 @ 325 lbs

5

John
Mullen

CrossFit: 5:00 AM

1 x 5 @ 325 lbs

JK and I need to step it up

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 5 @ 315 lbs

7

Private

Open Gym

1 x 5 @ 305 lbs

8

Johndavid
Storn

CrossFit: 12:00 PM

1 x 5 @ 300 lbs

9

Ben
Kulp

CrossFit: 12:00 PM

1 x 5 @ 275 lbs

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

1 x 5 @ 285 lbs

2

Taylor
Turner

CrossFit: 6:00 AM

1 x 5 @ 275 lbs

3

Taryn
Hubert

CrossFit: 12:00 PM

1 x 5 @ 270 lbs

4

Anna
McKay

CrossFit: 4:30 PM

1 x 5 @ 255 lbs

5

Laura
Pickrell

CrossFit: 6:00 AM

1 x 5 @ 243 lbs

6

Irma
Vlasac

CrossFit: 6:00 AM

1 x 5 @ 225 lbs

7

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 5 @ 215 lbs

8

Gillian
Sowden

Open Gym

1 x 5 @ 213 lbs

9

marjie
bish

CrossFit: 5:00 AM

1 x 5 @ 175 lbs

Climbing to 5 reps, last broken 2-2-1 with mini rests, 1 rep of 1...

10

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 5 @ 173 lbs

3@ 193 (keeping DLs to 85%ish or below... and no nagging injury �...

10

Melanie
Sinclair

CrossFit: 4:30 PM

1 x 5 @ 173 lbs