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Components

Deadlift

Diane

Settings

Workout

Wednesday

Warm-up

Halo

Into..

2 rounds
30 Crossbody Mountain Climbers
20 Jumping jacks
10 Scap Push-Ups

Into..

2 rounds
20 deadbugs
10 RDL's empty BB
5 Push-Ups

Review Deadlift and start building up to working weight

Strength

Deadlift (8-8-6-6)

Deadlift

8-8-6-6
Deadlift*

*Start Moderate-Heavy and Build to Heavy

*15 min

(Score is Weight)

Workout

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Scaled
Less weight
Box HSPU
Pike Push Up
Seated DB Strict Press

Optional Finisher

Metcon (No Measure)

3 SETS
15 Diamond Push-Ups
15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)

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

Whiteboard:

Wednesday, April 07, 2021

Male Clients

1

Austin
Haarmann

5:30 PM CrossFit

1 x 6 @ 385 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 6 @ 315 lbs

more in tank

3

Nick
Trzesniowski

5:00 AM CrossFit

1 x 6 @ 300 lbs

4

Derek
Pratten

8:30 AM CrossFit

1 x 6 @ 275 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 6 @ 275 lbs

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 6 @ 275 lbs

4

Patrick
Riley

5:00 AM CrossFit

1 x 6 @ 275 lbs

5

Eli
Brewton

6:00 AM CrossFit

1 x 6 @ 245 lbs

6

Kenneth
Smith

8:30 AM CrossFit

1 x 6 @ 225 lbs

6

Timothy
Webster

6:30 PM CrossFit

1 x 6 @ 225 lbs

7

BJ
Trahan

5:00 AM CrossFit

1 x 6 @ 0 lbs

more in tank

7

Dustin
Allen

6:00 AM CrossFit

1 x 3 @ 305 lbs

7

Wesley
Rogers

6:00 AM CrossFit

1 x 3 @ 325 lbs

Scaled to 3x3 RPE6-7

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 6 @ 255 lbs

2

Ana
Pratten

4:30 PM CrossFit

1 x 6 @ 215 lbs

2

Anita
Dean

8:30 AM CrossFit

1 x 6 @ 215 lbs

3

Amy
Abrams

6:00 AM CrossFit

1 x 6 @ 205 lbs

3

Jessie
Pickett

8:30 AM CrossFit

1 x 6 @ 205 lbs

4

Alyssa
LaFleur

5:00 AM CrossFit

1 x 6 @ 185 lbs

4

Emalie
Stepan

6:00 AM CrossFit

1 x 6 @ 185 lbs

4

Katie
Brookes

8:30 AM CrossFit

1 x 6 @ 185 lbs

4

Kimberly
Krohn

6:30 PM CrossFit

1 x 6 @ 185 lbs

4

Lacy
McKinley

4:30 PM CrossFit

1 x 6 @ 185 lbs

125 x 8, 145 x 8, 165 x 6, 185 x 6

4

Shayna
Rogers

5:00 AM CrossFit

1 x 6 @ 185 lbs

5

Amanda
Carrubba

6:00 AM CrossFit

1 x 6 @ 165 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 6 @ 165 lbs

6

Amanda
Wilson

5:30 PM CrossFit

1 x 6 @ 155 lbs

6

Emily
Cornelius

6:30 PM CrossFit

1 x 6 @ 155 lbs

7

Abby
Morales

8:30 AM CrossFit

1 x 6 @ 150 lbs

7

Leigh
Green

8:30 AM CrossFit

1 x 6 @ 150 lbs

8

Crystal
Berry🫐

6:00 AM CrossFit

1 x 6 @ 145 lbs

9

Jessica
Kelly

5:00 AM CrossFit

1 x 6 @ 135 lbs

Staying light

10

Naomi
Kjer

8:30 AM CrossFit

1 x 6 @ 130 lbs

11

Emma
Hopper

4:30 PM CrossFit

1 x 4 @ 155 lbs