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Sumo Deadlift

Metcon

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Workout

200318

Weightlifting

Sumo Deadlift (3 x 7 - 30X3)

Sumo Deadlift

Sumo Deadlift*

*All lifts must be "library" quiet. Goal is to keep the tempo as strict as possible.

From top down explanation of tempo:
3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X explode up, 3 second pause at the top.
- you will technically start the rep with the explode portion.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
200m run
20 Single DB Power Clean
50 Double Unders

RX: 35/20
RX+: 50/35

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

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

Whiteboard:

Wednesday, March 18, 2020

Male Clients

1

Vu
Lam

9:00 AM CrossFit

3 x 7 @ 245 lbs

1

Willie
Vera

12:00 PM Noon CrossFit

3 x 7 @ 245 lbs

2

Matthew
Daniels

5:00 AM CrossFit

3 x 7 @ 225 lbs

303 tempo

3

Private

9:00 AM CrossFit

3 x 7 @ 215 lbs

4

Justin
Rodriguez

12:00 PM Noon CrossFit

3 x 7 @ 205 lbs

5

Adam
Covin

9:00 AM CrossFit

3 x 7 @ 195 lbs

6

Aaron
Conger

5:00 AM CrossFit

3 x 7 @ 185 lbs

6

Aaron
Malek

5:00 AM CrossFit

3 x 7 @ 185 lbs

6

bobby
lane

7:00 PM CrossFit

3 x 7 @ 185 lbs

6

Casey
Hornberger

6:00 PM CrossFit

3 x 7 @ 185 lbs

6

Kenny
Stanley

5:00 AM CrossFit

3 x 7 @ 185 lbs

7

Chase
Lewis

6:00 PM CrossFit

3 x 7 @ 165 lbs

7

DAVID
TURNER

6:00 AM CrossFit

3 x 7 @ 165 lbs

8

Robert
Wells

4:00 PM CrossFit

3 x 7 @ 145 lbs

9

Reed
Seeley

6:00 PM CrossFit

3 x 7 @ 115 lbs

10

Gabriel
Ramos

6:00 PM CrossFit

2 x 7 @ 185 lbs

Female Clients

1

Precious
Dominguez

7:00 PM CrossFit

3 x 7 @ 195 lbs

2

Ale
Sandoval

5:00 PM CrossFit

3 x 7 @ 155 lbs

2

Crissy
Autry

5:00 AM CrossFit

3 x 7 @ 155 lbs

*Limited - broken finger

3

Jamie
Tolleson

5:00 PM CrossFit

3 x 7 @ 145 lbs

4

ANGELICA
DELGADO

5:00 AM CrossFit

3 x 7 @ 135 lbs

3+9. Singles 20 lb

4

Brittany
Poland

6:00 PM CrossFit

3 x 7 @ 135 lbs

4

Danielle
Kellermann

5:00 PM CrossFit

3 x 7 @ 135 lbs

4

Jamie
Bivens

9:00 AM CrossFit

3 x 7 @ 135 lbs

4

Jamie
Sutton

9:00 AM CrossFit

3 x 7 @ 135 lbs

4

Karen
Tallant

6:00 AM CrossFit

3 x 7 @ 135 lbs

4

Maria
Clara Rios

12:00 PM Noon CrossFit

3 x 7 @ 135 lbs

4

Stacey
Hall

12:00 PM Noon CrossFit

3 x 7 @ 135 lbs

5

Anna
Akker

12:00 PM Noon CrossFit

3 x 7 @ 105 lbs

5

Briana
Velazquez

6:00 PM CrossFit

3 x 7 @ 105 lbs

5

Chrissa
teel

4:00 PM CrossFit

3 x 7 @ 105 lbs

5

Gabriela
Gallaga

12:00 PM Noon CrossFit

3 x 7 @ 105 lbs

5

Isabel
Lewis

6:00 PM CrossFit

3 x 7 @ 105 lbs

5

Nancy
Cruz

5:00 PM CrossFit

3 x 7 @ 105 lbs

6

Marissa
Seeley

6:00 PM CrossFit

3 x 7 @ 55 lbs

7

Harley
Lewis

5:00 AM CrossFit

2 x 7 @ 135 lbs

1x7 115 30x3 tempo