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Components

Deficit Deadlift

Settings

Workout

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Warm-up

Row 500M
20-16-12 reps of:
Goblet Squat
Russian KB Swing
Alternating arm-to-leg V-ups

Pre-WOD mobility:
Low back smash (2 min each side)
Forearm smash (2 min each side)

Weightlifting

Deficit Deadlift (5-5-5)

Metcon

Metcon (No Measure)

3 rounds, not for time:
200M Farmer Carry
20 Sandbag Complex (1 rep = Thruster + Back Squat Thruster)
2 Rope Climbs (scale to 2x max bar hang)

Post-WOD Recovery

Forearm/wrist stretch (2 min)
5 x Upward to downward dog (10 sec each)

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

Whiteboard:

Tuesday, February 04, 2020

Male Clients

1

Harry
Stein

4:30 PM CrossFit

1 x 5 @ 315 lbs

2

Wes
Stinchcomb

CrossFit: 5:00 AM

1 x 5 @ 305 lbs

3

Justin
Callas

CrossFit: 10:00 AM

1 x 5 @ 290 lbs

4

Private

6:30 PM CrossFit

1 x 5 @ 275 lbs

4

Private

CrossFit: 5:00 AM

1 x 5 @ 275 lbs

4

Bradd
Gott

CrossFit: 5:00 AM

1 x 5 @ 275 lbs

4

Mitch
Diem

CrossFit: 5:00 AM

1 x 5 @ 275 lbs

5

Ryan
Sirmons

4:30 PM CrossFit

1 x 5 @ 245 lbs

6

JT
Polcak

6:30 PM CrossFit

1 x 5 @ 225 lbs

6

Sean
Donovan

6:00 AM CrossFit

1 x 5 @ 225 lbs

95, 135, 185, 225

7

Nick
Vucci

4:30 PM CrossFit

1 x 5 @ 205 lbs

8

Ron
Bunch

6:00 AM CrossFit

1 x 5 @ 185 lbs

5@ 145, 5 @165, 5 @ 185, 44 DB 2 sets, 1 @ 35 DB, hang at 10-20 s...

Female Clients

1

Cathie
Weishaar

6:00 AM CrossFit

1 x 5 @ 225 lbs

2

Jessica
Davis

4:30 PM CrossFit

1 x 5 @ 205 lbs

3

Alicia
Higginbotham

Open Gym 11am - 1pm

1 x 5 @ 185 lbs

135-165-185. on 35# plates

3

Jessie-Lee
Nichols

CrossFit: 10:00 AM

1 x 5 @ 185 lbs

4

Leesa
Fritz

Open Gym 11am - 1pm

1 x 5 @ 180 lbs

5

Maureen
McDonough

4:30 PM CrossFit

1 x 5 @ 175 lbs

5

Michelle
Whitten

CrossFit: 5:00 AM

1 x 5 @ 175 lbs

6

Elese
Kyle

CrossFit: 10:00 AM

1 x 5 @ 155 lbs

6

Melissa
Freese

4:30 PM CrossFit

1 x 5 @ 155 lbs

7

Brittany
Brooks

CrossFit: 10:00 AM

1 x 5 @ 125 lbs

7

Tiffany
Batson

6:00 AM CrossFit

1 x 5 @ 125 lbs