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Tempo Deadlifts

21-15-09 Complex

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Workout

2/11/2019

Weightlifting

Tempo Deadlifts (05 Reps EOMOM for 10 Minutes )

Regular pull off ground, 5 second negative.

Start at 60% and build to as heavy as possible.

Workout of the Day

21-15-09 Complex (Time)

For Time

8 Deadlifts

7 Cleans

6 Snatches

8 Pull-ups

7 Chest-to-bar Pull-ups

6 Bar Muscle-ups

6 Deadlifts

5 Cleans

4 Snatches

6 Pull-ups

5 Chest-to-bar Pull-ups

4 Bar Muscle-ups

4 Deadlifts

3 Cleans

2 Snatches

4 Pull-ups

3 Chest-to-bar Pull-ups

2 Bar Muscle-ups

Rx= 95/65

Rx+=135/95

Beast Mode=155/105

Scale for Bar Muscle-ups = Wall-walk.

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

Whiteboard:

Monday, February 11, 2019

Male Clients

1

JB
Breitling

5:45PM CrossFit

4 x 5 @ 315 lbs

1

Tanner
Stone

4:30PM CrossFit

2 x 5 @ 315 lbs

1

Adam
Delgado

5:45PM CrossFit

1 x 5 @ 315 lbs

1

Anthony
Ramos

5:30AM CrossFit

1 x 5 @ 315 lbs

1

Frank
Garcia

5:45PM CrossFit

1 x 5 @ 315 lbs

2

Cameron
Reeves

5:30AM CrossFit

1 x 5 @ 285 lbs

2

Nick
Davidson

5:30AM CrossFit

1 x 5 @ 285 lbs

3

Thomas
Morales

5:30AM CrossFit

2 x 5 @ 245 lbs

3

Zach
Reeves

5:45PM CrossFit

2 x 5 @ 245 lbs

3

Colten
Lanning

4:30PM CrossFit

1 x 5 @ 245 lbs

3

Kyle
McGavock

5:45PM CrossFit

1 x 5 @ 245 lbs

4

luke
Rosales

5:45PM CrossFit

1 x 5 @ 235 lbs

4

Michal
Morelos

5:30AM CrossFit

1 x 5 @ 235 lbs

4

Riley
Alford

6:45PM CrossFit

1 x 5 @ 235 lbs

5

phillip
wise

6:45PM CrossFit

4 x 5 @ 225 lbs

5

Jorge
Rojas

5:45PM CrossFit

3 x 5 @ 225 lbs

6

Shawn
Rice

5:45PM CrossFit

3 x 5 @ 215 lbs

7

Mario
Mendoza

4:30PM CrossFit

5 x 5 @ 205 lbs

7

Brent
Turner

5:45PM CrossFit

3 x 5 @ 205 lbs

7

Seth
McClellan

5:30AM CrossFit

2 x 5 @ 205 lbs

8

Esteban
Ponce

6:45PM CrossFit

1 x 5 @ 165 lbs

9

Mario
Mendoza Jr

4:30PM CrossFit

1 x 5 @ 145 lbs

9

Raine Corado
l

5:45PM CrossFit

1 x 5 @ 145 lbs

10

wesley
pope

8:30AM CrossFit

6 x 5 @ 135 lbs

10

jaime
zamora

5:45PM CrossFit

5 x 5 @ 135 lbs

10

Jeremy
Nix

6:45PM CrossFit

5 x 5 @ 135 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 5 @ 185 lbs

2

Ashley
Reeves

5:45PM CrossFit

3 x 5 @ 155 lbs

2

Madison
Garcia

5:45PM CrossFit

3 x 5 @ 155 lbs

2

Meg
Brown

5:30AM CrossFit

2 x 5 @ 155 lbs

2

Becky
Parrish

5:30AM CrossFit

1 x 5 @ 155 lbs

2

Emily
Nix

5:45PM CrossFit

1 x 5 @ 155 lbs

2

Melissa
McClellan

5:30AM CrossFit

1 x 5 @ 155 lbs

3

Emily
Hunt

5:30AM CrossFit

2 x 5 @ 135 lbs

3

jesica
rice

5:45PM CrossFit

1 x 5 @ 135 lbs

3

Joanna
Campbell

4:30PM CrossFit

1 x 5 @ 135 lbs

4

Edalia
Mendoza

4:30PM CrossFit

1 x 5 @ 125 lbs

5

Lauren
Bergman

5:30AM CrossFit

1 x 5 @ 115 lbs

6

Christen
Wise

6:45PM CrossFit

5 x 5 @ 85 lbs

6

Julie
Vincent

8:30AM CrossFit

4 x 5 @ 85 lbs