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Components

Sumo Deadlift

Metcon

Settings

Workout

Friday

Warm-up

2 SETS
:30 Alt Groiners
:30 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 (35/25)|(25/20)*
9 DB Sumo Deadlifts
12 Box Jumps (24/20)

*Heavy DBs Optional

(Score is Rounds + Reps)

RX+
50/35

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

Whiteboard:

Friday, May 21, 2021

Male Clients

1

William
Striepeck

8:30 AM CrossFit

1 x 5 @ 315 lbs

PR?

2

Nick
Trzesniowski

5:00 AM CrossFit

1 x 5 @ 300 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 275 lbs

4

Dustin
Krohn

8:30 AM CrossFit

1 x 5 @ 255 lbs

4

Kenneth
Smith

8:30 AM CrossFit

1 x 5 @ 255 lbs

5

Harry
Green

8:30 AM CrossFit

1 x 5 @ 215 lbs

Female Clients

1

Anita
Dean

4:30 PM CrossFit

1 x 5 @ 235 lbs

2x245

1

Sam
Quale

5:00 AM CrossFit

1 x 5 @ 235 lbs

265x2

2

Jessie
Pickett

8:30 AM CrossFit

1 x 5 @ 205 lbs

3

Emily
Werner

4:30 PM CrossFit

1 x 5 @ 175 lbs

3

Jordyn
Bennett

5:30 PM CrossFit

1 x 5 @ 175 lbs

4

Leigh
Green

8:30 AM CrossFit

1 x 5 @ 160 lbs

5

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 155 lbs

85,105,125,135,155

6

Mandy
Resmondo

5:30 PM CrossFit

1 x 5 @ 115 lbs

7

Heather
Binney

8:30 AM CrossFit

1 x 5 @ 105 lbs