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Components

Sumo Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

2 SETS
1:00 Alt Groiners
1:00 Bootstrappers

Into…

2 SETS (:15 ON/:15 OFF)
MOVT 1 - Reverse Lunges
MOVT 2 - Bodyweight Sumo Good Mornings
MOVT 3 - Single Leg RDL (Right Leg)
MOVT 4 - Single Leg RDL (Left Leg)

Strength

Sumo Deadlift (5-5-5-5-5)

Sumo Deadlift

*Start Moderate & Build to Heavy

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
7 DB Up-Downs (50/35)|(35/20)*
9 DB Sumo Deadlifts
12 Box Jumps (30/24)

*Heavy DBs Optional

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

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

Whiteboard:

Wednesday, May 19, 2021

Male Clients

1

Lyle
Bowe

CrossFit: 4:30 PM

1 x 5 @ 405 lbs

2

Mike
Machowek

CrossFit: 3:30 PM

1 x 5 @ 325 lbs

3

Alex
Barene

CrossFit: 12:00 PM

1 x 5 @ 300 lbs

4

Bob
Barene

CrossFit: 4:30 PM

1 x 5 @ 295 lbs

5

Nicholas
Woodruff

CrossFit: 12:00 PM

1 x 5 @ 255 lbs

6

Jim
Boora

CrossFit: 6:00 AM

1 x 5 @ 225 lbs

Female Clients

1

Isarai
Thieme

CrossFit: 4:30 PM

1 x 5 @ 215 lbs

1

Private

6:30pm CrossFit

1 x 5 @ 215 lbs

1

Kavina
Brown

6:30pm CrossFit

1 x 5 @ 215 lbs

2

Demo
Sign In

CrossFit: 9:00 AM

1 x 5 @ 210 lbs

Grips are terrible! Poor fingers

2

Sarah
Lynch

CrossFit: 12:00 PM

1 x 5 @ 210 lbs

3

Madi
Niemi

CrossFit: 9:00 AM

1 x 5 @ 205 lbs

3

Megan
McLean

5:30pm CrossFit

1 x 5 @ 205 lbs

4

Becky
Elder

CrossFit: 4:30 PM

1 x 5 @ 195 lbs

4

Eleanore
Machowek

CrossFit: 12:00 PM

1 x 5 @ 195 lbs

4

Nicole
McEntyre

5:30pm CrossFit

1 x 5 @ 195 lbs

5

Patricia
Raya

CrossFit: 9:00 AM

1 x 5 @ 165 lbs

6

Tessie
Lang

CrossFit: 4:30 PM

1 x 5 @ 115 lbs