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Components

Deadlift

Metcon

Metcon

Settings

Workout

APRIL 8, 2022

Pre Stretch Primer

Row 21 Cals
21 GHD Reverse Hypers
21 Heavy KB Deadlifts

BARBELL

BAR: Deadlift (1-1-1-1-1, work to a heavy set or new 1 RM)

Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Any order / 20 cap
50 Sit ups
50 Push ups
50 Squats
50 T2P | T2B
50 Burpees
50 Cal Row
50 Single-unders | RX+ DU's
50 Ring Rows | RX+ Pull-ups
50 Lunges
50 Sit-ups | RX+ GHD Sit ups

WOD

WOD: Metcon (Time)

40 Cap /

21 -15-9
Deads 225/155 | 185 / 135
HSPU

100 DU's

21-15-9
Hang Power Cleans, 155/105 | 135/95
GHD Sit ups

100 DU's

21-15-9
Front Squats, 135/95 | 115/80
Pull-ups

100 DU's

21-15-9
Shoulder to OH, 115/80 | 95/65
T2B

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

Whiteboard:

Friday, April 08, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 475 lbs

2

Brian
Baker

12:00 PM Open Gym

1 x 1 @ 455 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 415 lbs

4

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 410 lbs

5

Jason
Flick

12:00 PM Open Gym

1 x 1 @ 395 lbs

6

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 385 lbs

7

Aaron
Kuntz

5:30 AM CrossFit

1 x 1 @ 365 lbs

7

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 365 lbs

8

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 355 lbs

9

Scott
Blakemore

9:00 AM CrossFit

1 x 1 @ 345 lbs

10

Andrew
Austin

9:00 AM CrossFit

1 x 1 @ 335 lbs

11

Brandon
Cranor

6:30 AM CrossFit

1 x 1 @ 315 lbs

11

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 315 lbs

12

Brian
C. Schexn ...

4:00 PM Open Gym

1 x 1 @ 305 lbs

13

Private

9:00 AM CrossFit

1 x 1 @ 300 lbs

14

Ricardo
Mendes

5:30 PM CrossFit

1 x 1 @ 295 lbs

15

Rod
Harwood

6:30 AM CrossFit

5 x 1 @ 65 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

1 x 1 @ 350 lbs

25# PR!

2

Renee
Johnson

4:00 PM Open Gym

1 x 1 @ 340 lbs

3

Cat
Hollenbeck

9:00 AM CrossFit

1 x 1 @ 290 lbs

4

Stephanie
Richardson

6:30 AM CrossFit

1 x 1 @ 285 lbs

5

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 265 lbs

6

Chandra
Hindman

9:00 AM CrossFit

1 x 1 @ 255 lbs

6

Cindi
Klose

12:00 PM Open Gym

1 x 1 @ 255 lbs

7

Kelli
Kelley

12:00 PM Open Gym

1 x 1 @ 245 lbs

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 245 lbs

8

Jessica
Pitts

12:00 PM Open Gym

1 x 1 @ 235 lbs

9

Ziva
Cooper

5:30 AM CrossFit

1 x 1 @ 225 lbs

Attempted 235 but lost grip 3/4 way up

10

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 220 lbs

11

Mattie
King

5:30 AM CrossFit

1 x 1 @ 215 lbs

12

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 205 lbs

13

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 200 lbs

14

Taylor
Howard

4:00 PM Open Gym

1 x 1 @ 195 lbs

35 # PR

15

Daniela
Mendes

5:30 PM CrossFit

1 x 1 @ 190 lbs

16

Sammy
Epperson

9:00 AM CrossFit

1 x 1 @ 185 lbs

17

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 175 lbs

17

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 175 lbs

18

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 160 lbs

19

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 155 lbs

20

Meggan
Eastham

9:00 AM CrossFit

1 x 1 @ 135 lbs

20

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 135 lbs

21

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 120 lbs

22

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 115 lbs

22

Erin
Perry

5:30 AM CrossFit

1 x 1 @ 115 lbs

23

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 105 lbs

23

Sabrina
Hay

6:30 AM CrossFit

1 x 1 @ 105 lbs

24

Drake
Sellmeyer

5:30 AM CrossFit

1 x 1 @ 85 lbs

25

Brittany
Burkhart

6:30 AM CrossFit

1 x 1 @ 70 lbs