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Components

Deadlift

Metcon

Metcon

Settings

Workout

Wednesday

Strength

A: Deadlift (Heavy Triple (not TNG))

Reset after each rep.

Partner WOD

B: Metcon (Time)

Rx=
5 rounds for time:
40/30 calorie ski or row
30 box jump overs (24/20)
20 deadlifts (225/155)

Rx=
5 rounds for time:
40 calorie ski or row
30 box jump overs (30/24)
20 deadlifts (315/215)

Stepdown is required for box jump overs.

Extra

C: Metcon (AMRAP - Rounds and Reps)

Rx=
7 minute AMRAP of:
3 strict pull-ups
2 wall walks

Rx+=
7 minute AMRAP of:
6 strict pull-ups
30' handstand walk

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

Whiteboard:

Wednesday, March 16, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 425 lbs

2

Adam
Cole

CrossFit: 12:00 PM

1 x 3 @ 405 lbs

3

Matt
Pickering

CrossFit: 5:30 PM

1 x 3 @ 385 lbs

4

John
Mullen

CrossFit: 5:00 AM

1 x 3 @ 335 lbs

5

Private

CrossFit: 5:30 PM

1 x 3 @ 325 lbs

6

BJ
Marsh

Open Gym

1 x 3 @ 305 lbs

7

Ben
Kulp

CrossFit: 6:00 AM

1 x 3 @ 275 lbs

1@310#

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 3 @ 265 lbs

2

Laura
Pickrell

CrossFit: 6:00 AM

1 x 3 @ 243 lbs

3

Irma
Vlasac

CrossFit: 6:00 AM

1 x 3 @ 225 lbs

4

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 3 @ 215 lbs

5

Megan
Landgraf

CrossFit: 5:30 PM

1 x 3 @ 205 lbs

6

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 3 @ 203 lbs

7

Private

CrossFit: 4:30 PM

1 x 3 @ 195 lbs

8

Tracey
Evans

CrossFit: 12:00 PM

1 x 3 @ 155 lbs

9

Katie
Hornstein

CrossFit: 4:30 PM

1 x 3 @ 135 lbs