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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

20 mins

Deadlift E3MOM
5 sets
Set 1: 8 reps @50%
Set 2: 6 reps @60%
Set 3: 4 reps @70%
Set 4: 2 reps @75%
Set 5: 2 reps @85%

Deadlift (8, 6, 4, 2, 2)

Deadlift

Metcon

Metcon (Time)

3 Rounds
400m Run
20 KBS (Rx+ 2/1.25)(Rx 1.5/1)
400m Run
10 Burpees

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Whiteboard:

Wednesday, January 25, 2017

Male Clients

1

Robert
Herford

6:00 AM CrossFit

1 x 2 @ 455 lbs

274,315,365,405

2

Brandon
Shuck

11:00 AM CrossFit

1 x 2 @ 410 lbs

240x8, 290x6, 335x4, 360x2

3

Samuel
Fitzgerald

5:00 PM CrossFit

1 x 2 @ 360 lbs

4

Casey
Smith

6:00 PM CrossFit

1 x 2 @ 355 lbs

5

Todd
McDaniel

6:00 AM CrossFit

1 x 2 @ 340 lbs

225@8, 255@6, 285@4, 315@2, 340@2

6

Dan
Carley

5:00 AM CrossFit

1 x 2 @ 315 lbs

7

Isaiah
Fitzgerald

5:00 PM CrossFit

1 x 2 @ 310 lbs

8

christopher
carroll

7:00 PM CrossFit

1 x 2 @ 305 lbs

9

Joel
Hargett

9:00 AM CrossFit

1 x 2 @ 285 lbs

9

Mark
Darvill

5:00 AM CrossFit

1 x 2 @ 285 lbs

failed at 315

10

Jarrod
Steck

11:00 AM CrossFit

1 x 2 @ 275 lbs

worked up, second to last at 255

10

Jeb
Ware

9:00 AM CrossFit

1 x 2 @ 275 lbs

10

Joey
White

5:00 PM CrossFit

1 x 2 @ 275 lbs

10

Jose
Aguayo

6:00 AM CrossFit

1 x 2 @ 275 lbs

10

Justin
Higbee

5:00 PM CrossFit

1 x 2 @ 275 lbs

10

Michael
Eannone

7:00 PM CrossFit

1 x 2 @ 275 lbs

11

Carlos
Jara

5:00 PM CrossFit

1 x 2 @ 266 lbs

12

Charles
Warnick

5:00 PM CrossFit

1 x 2 @ 255 lbs

13

Brad
Brodzinski

5:00 PM CrossFit

1 x 2 @ 235 lbs

13

Steve
Schuler

5:00 PM CrossFit

1 x 2 @ 235 lbs

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

1 x 2 @ 240 lbs

2

Cassie
Steck

11:00 AM CrossFit

1 x 2 @ 195 lbs

2

Michelle
Shuck

9:00 AM CrossFit

1 x 2 @ 195 lbs

8 @ 115, 6 @135, 4 @ 160, 2 @ 170, 2 @ 195

3

Shannon
Davis

5:00 PM CrossFit

1 x 2 @ 190 lbs

125,145,165,180,190

4

Courtney
Schuler

9:00 AM CrossFit

1 x 2 @ 175 lbs

5

Anna
Burdette

11:00 AM CrossFit

1 x 2 @ 165 lbs

5

Esther
Aguayo

6:00 AM CrossFit

1 x 2 @ 165 lbs

6

Carolina
Martinez

6:00 AM CrossFit

1 x 2 @ 155 lbs

6

Rachel
Hedrick

5:00 PM CrossFit

1 x 2 @ 155 lbs

7

Sarah
Cote

6:00 AM CrossFit

1 x 2 @ 145 lbs

8

Caitlin
Woodrow

7:00 PM CrossFit

1 x 2 @ 135 lbs

8

Cara
Stutts

5:00 PM CrossFit

1 x 2 @ 135 lbs

8

Jenny
Rosas

5:00 PM CrossFit

1 x 2 @ 135 lbs

8

Laura
Sandy

5:00 PM CrossFit

1 x 2 @ 135 lbs

8

Page
Hannon

5:00 PM CrossFit

1 x 2 @ 135 lbs

9

Ivette
Morales

6:00 AM CrossFit

1 x 2 @ 125 lbs

9

Jasmine
Nivens

11:00 AM CrossFit

1 x 2 @ 125 lbs

10

Jennifer
Rosa

9:00 AM CrossFit

1 x 2 @ 115 lbs

11

Omayra
Rosa

9:00 AM CrossFit

1 x 2 @ 40 lbs