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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Weightlifting

20 mins

Deadlift x2
Every 90 seconds
8 sets
1-2: 75%
3-4: 80%
5-6: 85%
7-8: 90%

Deadlift (2x2 @ 75%, 2x2 @ 80%, 2x2 @ 85%, 2x2 @ 90%)

Deadlift

Metcon

Metcon (Time)

4 Rounds
300/250m Row
8 Box Jumps (30/24)(step down – no bounding)
12 Wallballs (20/14)
Rest 60 sec
200m Run
50 DU
12 Weighted Abmat Sit-ups (20/14)
Rest 60 sec

*Score is total time including rest
*25 min cap

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

Whiteboard:

Wednesday, April 26, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

2 x 2 @ 475 lbs

395, 425, 445

2

Brandon
Shuck

5:00 PM CrossFit

2 x 2 @ 435 lbs

360, 385, 410

2

Jake
Jerles

7:00 PM CrossFit

2 x 2 @ 435 lbs

3

Justin
Flatt

6:00 PM CrossFit

2 x 2 @ 400 lbs

3

Kason
Davis

6:00 PM CrossFit

2 x 2 @ 400 lbs

4

Samuel
Fitzgerald

11:00 AM CrossFit

2 x 2 @ 380 lbs

5

Carlos
Jara

5:00 PM CrossFit

2 x 2 @ 345 lbs

6

Emile
Anderson

9:00 AM CrossFit

2 x 2 @ 335 lbs

7

Dan
Carley

5:00 AM CrossFit

2 x 2 @ 300 lbs

8

Alan
Tucker

6:00 PM CrossFit

2 x 2 @ 295 lbs

8

Young
Kim

5:00 PM CrossFit

2 x 2 @ 295 lbs

9

Jeb
Ware

9:00 AM CrossFit

2 x 2 @ 290 lbs

10

Mark
Darvill

5:00 AM CrossFit

3 x 2 @ 285 lbs

11

David
Seaman

11:00 AM CrossFit

2 x 2 @ 275 lbs

11

Mike
Morelli

5:00 AM CrossFit

2 x 2 @ 275 lbs

12

Chad
Cockerill

9:00 AM CrossFit

2 x 2 @ 245 lbs

13

Brad
Brodzinski

5:00 PM CrossFit

2 x 2 @ 235 lbs

14

Sean
Kennedy

6:00 AM CrossFit

2 x 2 @ 225 lbs

15

Mike
Noll

11:00 AM CrossFit

2 x 2 @ 195 lbs

16

Charles
Kennedy

11:00 AM CrossFit

2 x 2 @ 175 lbs

17

Mihir
Kale

5:00 PM CrossFit

2 x 2 @ 50 lbs

Female Clients

1

Rachel
Klahr

6:00 PM CrossFit

2 x 2 @ 245 lbs

2

Jackie
Cansler

6:00 PM CrossFit

2 x 2 @ 230 lbs

3

Brittany
Dirmann

6:00 AM CrossFit

2 x 2 @ 220 lbs

4

Michelle
Shuck

9:00 AM CrossFit

2 x 2 @ 205 lbs

5

Cassie
Steck

9:00 AM CrossFit

2 x 2 @ 190 lbs

6

Courtney
Schuler

9:00 AM CrossFit

2 x 2 @ 185 lbs

7

Macaira
Herford

6:00 PM CrossFit

2 x 2 @ 175 lbs

8

Laura
Sandy

5:00 PM CrossFit

2 x 2 @ 165 lbs

9

Page
Hannon

6:00 PM CrossFit

2 x 2 @ 155 lbs

10

Jenny
Rosas

5:00 PM CrossFit

2 x 2 @ 150 lbs

11

Caitlin
Woodrow

7:00 PM CrossFit

2 x 2 @ 145 lbs

12

Ivette
Morales

9:00 AM CrossFit

2 x 2 @ 125 lbs

12

Jennifer
Rosa

9:00 AM CrossFit

2 x 2 @ 125 lbs

12

Kristal
Mainsah

6:00 PM CrossFit

2 x 2 @ 125 lbs

Go up next time.

13

Nikki
Kirsch

11:00 AM CrossFit

2 x 2 @ 115 lbs

14

Meredith
Noll

5:00 PM CrossFit

2 x 2 @ 105 lbs