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Components

Hand Release Deadlift

Metcon

Settings

Workout

6.10.19

Warm Up
3x
250m Row
10 Barbell good mornings
10 Medball cleans

Hand Release Deadlift (7x3)

Build to a 3 Rep Max. If you dont desire to find a 3 rep max then move a descently heavey weight for 7x3(hand release means you have to let go of the bar on the ground after each rep)

Metcon (Time)

2RFT Partner metcon(25min CAP)

500m Run together
30 Hang power cleans
500m Run together
30 Shoulder to over head

Coach Tip* Split reps however you would like between the 2 of you. Run together.

Cool Down
Coach led stretches

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

Whiteboard:

Monday, June 10, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

1 x 3 @ 345 lbs

1

Jeff
Freedman

11:45 AM CrossFit

1 x 3 @ 345 lbs

2

Kevin
Potter

11:45 AM CrossFit

1 x 3 @ 305 lbs

3

Andy
Hengstebeck

11:45 AM CrossFit

1 x 3 @ 295 lbs

4

Austin
Jennings

5:30 pm CrossFit

1 x 3 @ 275 lbs

5

Costa
Poulias

8:00 am CrossFit

1 x 3 @ 245 lbs

5

Kevin
Ortega

8:00 am CrossFit

1 x 3 @ 245 lbs

5

Marshall
Crosby

8:00 am CrossFit

1 x 3 @ 245 lbs

6

Manny
Tianga

4:30 pm CrossFit

7 x 3 @ 225 lbs

6

Vince
Matchett

8:00 am CrossFit

1 x 3 @ 225 lbs

7

John
Cunniff

6:30 pm CrossFit

7 x 3 @ 215 lbs

7

David
Dore-Smith

4:30 pm CrossFit

2 x 3 @ 215 lbs

8

Bobby
Fuentes

8:00 am CrossFit

1 x 3 @ 185 lbs

9

Thomas
Berner

5:30 pm CrossFit

7 x 3 @ 0 lbs

275

Female Clients

1

Jean
Schumacher

8:00 am CrossFit

1 x 3 @ 225 lbs

2

Katie
Cook

6:00 am CrossFit

1 x 3 @ 210 lbs

3

Christina
Biscardi

8:00 am CrossFit

2 x 3 @ 175 lbs

3

Kelly
Stakely

8:00 am CrossFit

1 x 3 @ 175 lbs

4

Lori
Bevins

6:00 am CrossFit

1 x 3 @ 155 lbs

5

Stephanie
Faust

4:30 pm CrossFit

7 x 3 @ 145 lbs

5

Stephanie
McCarthy

4:30 pm CrossFit

7 x 3 @ 145 lbs

5

Terri
Thomas

4:30 pm CrossFit

7 x 3 @ 145 lbs

6

Melissa
Sereda

6:30 pm CrossFit

1 x 3 @ 140 lbs

7

Ashley
Mandeville

11:45 AM CrossFit

1 x 3 @ 95 lbs

7*3