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Back Squat

Touch 'n Go Deadlift

Metcon

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Workout

Feb 11th

– Strength: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5. – Metcon: Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

Warm-up

A:

Grab a medium band and In place complete:
2 Rounds of:
10 Cook Squats w. OH Reach
10 Reverse Lunges (each)
10 Banded Goodmornings (squeeze glutes at top for a 1 ct)
Then,
Grab Barbells and complete a complex of:
2 Rounds of:
8 Bent-over rows
8 RDLs
8 Front Squats
8 Back Squats
8 Goodmornings
Rest 60-90s + add light weight.

Strength/Skill

B: Back Squat (5RM. Rest 2:00)

Back Squat

Beginner: Moderate set of 5 with perfect technique.

C: Touch 'n Go Deadlift (3 x 3, building to Metcon weight. Rest 90s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Metcon (AMRAP - Reps)

EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees

Rx+:(12 Reps of each Movement/Same loading)
L3: (185, 125)
L2: (155, 105) (8 Bar Facing Burpees)
L1: (135, 95) (6-8 Regular Burpees)

Extra Credit

E: Metcon (No Measure)

Reverse Hypers: 3-4 x 20-25. Rest 60s.
OR
400m Light Sledpull Powerwalk
OR
100 Glute Bridges

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

Whiteboard:

Monday, February 11, 2019

Male Clients

1

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 5 @ 335 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 5 @ 315 lbs

3

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 5 @ 295 lbs

3

Joel
Brown

6:00 CrossFit Group Clase...

1 x 5 @ 295 lbs

low back on fire

4

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 5 @ 285 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 5 @ 275 lbs

6

Ryan
Fox

1:00PM CrossFit Group Cla...

1 x 5 @ 255 lbs

7

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 5 @ 235 lbs

7

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 5 @ 235 lbs

8

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 5 @ 225 lbs

8

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 5 @ 225 lbs

9

Alan
Brook

8:45 CrossFit Group Class...

1 x 5 @ 215 lbs

9

Jeff
Groves

8:45 CrossFit Group Class...

1 x 5 @ 215 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

1 x 5 @ 215 lbs

10

Bernie
Mowbray

6:00 CrossFit Group Clase...

1 x 5 @ 205 lbs

115 135 185 205

10

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 5 @ 205 lbs

11

Jon
Higgins

5:00PM CrossFit Group Cla...

1 x 5 @ 175 lbs

11

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 5 @ 175 lbs

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 5 @ 210 lbs

190, 200, 210

1

Jill
Scullion

6:00 CrossFit Group Clase...

1 x 5 @ 210 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 5 @ 190 lbs

3

Isabella
Schwenker

1:00PM CrossFit Group Cla...

5 x 5 @ 185 lbs

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 5 @ 185 lbs

4

Amanda
Michael

5:00PM CrossFit Group Cla...

1 x 5 @ 170 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

1 x 5 @ 165 lbs

6

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 5 @ 155 lbs

86%

6

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 5 @ 155 lbs

89%

6

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 5 @ 155 lbs

85, 115, 135, 155- 80%

6

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 5 @ 155 lbs

7

Lauren
Thompson

6:00 CrossFit Group Clase...

1 x 5 @ 145 lbs

7

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 5 @ 145 lbs

83%

8

Amanda
Wickman

1:00PM CrossFit Group Cla...

1 x 5 @ 140 lbs

>90% Had more? Out of time

9

Amber
Barber

CrossFit: 7:00 AM

1 x 5 @ 135 lbs

9

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 5 @ 135 lbs

10

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 5 @ 130 lbs

11

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 5 @ 125 lbs

12

Anna
Zarn

8:45 CrossFit Group Class...

1 x 5 @ 120 lbs

Safe weight

13

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 5 @ 115 lbs

65, 85, 95, 105, 115

13

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 5 @ 115 lbs

Out of time

14

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 5 @ 110 lbs

15

Rachel
Hatfield

6:00 CrossFit Group Clase...

1 x 5 @ 105 lbs

16

Blair
Williams

6:00 CrossFit Group Clase...

5 x 5 @ 95 lbs

16

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 5 @ 95 lbs

16

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 5 @ 95 lbs