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Components

Deadlift

Metcon

Metcon

Metcon

Metcon

Settings

Workout

JUNE 9, 2022

D

Pre Stretch Primer

Down & Backs:
3x Jog
High-knees
Butt Kicks
SIde to SIde SHuffle
High Knees

ACCESSORY

Athlete choice:

A) Handstand Work: kick-ups, Push-ups, Walks, Holds
or
B) Glute-Ham Raise, 5x5

BARBELL

BAR: Deadlift (5x1 @ 90%)

Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
9 Single-leg V-ups | RX+ V-ups
15 KBS, 55/35 | 45/25
63 Single-unders | RX+ 21 DU's
Run 100m

WOD

WOD: Metcon (Time)

15 Cap /
50 Cal Ski
50 Cal Row
50 Cal Bike

WOD: Metcon (Time)

15 Cap /
50 Cal Ski
50 Cal Row
50 Cal Bike

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 3
Push-ups

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

Whiteboard:

Thursday, June 09, 2022

Male Clients

1

Tom
Wynn

5:30 PM CrossFit

5 x 1 @ 385 lbs

2

Chris
McAbery

12:45 PM Open Gym

5 x 1 @ 365 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 315 lbs

3

Richard
Smith

9:00 AM CrossFit

5 x 1 @ 315 lbs

4

Andrew
Austin

4:00 PM Open Gym

5 x 1 @ 305 lbs

4

Scott
Blakemore

5:30 AM CrossFit

5 x 1 @ 305 lbs

5

Brandon
Cranor

5:30 PM CrossFit

5 x 1 @ 295 lbs

5

Tony
Sterk

5:30 PM CrossFit

5 x 1 @ 295 lbs

5

Tony
Sterk

4:00 PM Open Gym

5 x 1 @ 295 lbs

6

Chris
Emert

4:00 PM Open Gym

5 x 1 @ 275 lbs

7

Keith
Green

4:00 PM Open Gym

1 x 1 @ 375 lbs

7

Taylor
Holden

6:30 PM CrossFit

1 x 1 @ 425 lbs

Female Clients

1

Candy
Wickham

5:30 PM CrossFit

5 x 1 @ 195 lbs

2

Katie
Shoopack

5:30 PM CrossFit

5 x 1 @ 190 lbs

3

Christine
Goscha

9:00 AM CrossFit

5 x 1 @ 185 lbs

3

Sherry
Jackson

6:30 PM CrossFit

5 x 1 @ 185 lbs

4

Meggan
Eastham

5:30 PM CrossFit

5 x 1 @ 175 lbs

5

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 170 lbs

6

Billie
Johnson

6:30 PM CrossFit

5 x 3 @ 155 lbs

77% :)

7

Teri
Baker

9:00 AM CrossFit

5 x 1 @ 135 lbs

8

Dani
Truitt

5:30 PM CrossFit

5 x 1 @ 125 lbs

9

Amber
Green

6:30 PM CrossFit

5 x 1 @ 120 lbs

9

Lauren
Spratt

5:30 PM CrossFit

5 x 1 @ 120 lbs

10

Brook
Fielder

4:00 PM Open Gym

5 x 1 @ 105 lbs

10

Melba
Gould

9:00 AM CrossFit

5 x 1 @ 105 lbs

11

Erin
Perry

9:00 AM CrossFit

5 x 3 @ 95 lbs

12

Peggy
Campbell

9:00 AM CrossFit

5 x 1 @ 85 lbs