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Components

Romanian Dead Lifts

Sumo Deadlift

Deadlift

Metcon

Settings

Workout

6/13/18

Weightlifting

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
OR Kipping or 2 Wall walks or 5 DB incline press

Romanian Dead Lifts (Build to moderate set of 5 TnG)

Sumo Deadlift (Builed to moderate set of 3)

Sumo Deadlift

Deadlift (Build to heavy 1)

Deadlift

Metcon

Metcon (4 Rounds for reps)

4 Rounds:
1 min: 30 Walking Lunges
1 min Rest
1 min: 15 Deadlifts (185/135)
1 min Rest
1 min: 15/10 Cal Bike
1 min Rest

RX DL 155/105

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

Whiteboard:

Wednesday, June 13, 2018

Male Clients

1

malachi
mcquien

9:30 AM CrossFit

1 x 5 @ 315 lbs

2

Bob
Swadley

8:30AM CrossFit Class

1 x 5 @ 275 lbs

2

Brent
Miller

9:30 AM CrossFit

1 x 5 @ 275 lbs

2

Stephen
Kent

5:30 AM CrossFit

1 x 5 @ 275 lbs

3

Danny
Eckard

5:30 AM CrossFit

1 x 5 @ 225 lbs

3

Eli
Joy

8:30AM CrossFit Class

1 x 5 @ 225 lbs

3

Private

12:00 PM CrossFit

1 x 5 @ 225 lbs

4

Colby
Wollak

5:30 PM CrossFit

1 x 5 @ 205 lbs

4

Derek
Halford

6:30 AM CrossFit

1 x 5 @ 205 lbs

4

Erich
Cloninger

5:30 PM CrossFit

1 x 5 @ 205 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 5 @ 205 lbs

4

Johnny
Quilla

4:00 PM CrossFit

1 x 5 @ 205 lbs

4

Josh
Roberts

5:30 PM CrossFit

1 x 5 @ 205 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 5 @ 205 lbs

4

trent
Post

12:00 PM CrossFit

1 x 5 @ 205 lbs

5

Jonathan
Austin

4:00 PM CrossFit

1 x 5 @ 185 lbs

6

Jason
Blackwell

9:30 AM CrossFit

1 x 5 @ 155 lbs

6

Joshua
Watson

8:30AM CrossFit Class

1 x 5 @ 155 lbs

7

Scott
Buckstad

4:00 PM CrossFit

1 x 5 @ 135 lbs

8

Brady
Swadley

8:30AM CrossFit Class

1 x 5 @ 105 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 5 @ 225 lbs

2

Jill
Olinger

5:30 PM CrossFit

1 x 5 @ 205 lbs

3

Alyson
Knight

4:00 PM CrossFit

1 x 5 @ 195 lbs

4

Brittany
Buckstad

12:00 PM CrossFit

1 x 5 @ 175 lbs

5

Hillary
Ledford

9:30 AM CrossFit

1 x 5 @ 165 lbs

5

Katie
Powell

9:30 AM CrossFit

1 x 5 @ 165 lbs

6

Carmen
Post

12:00 PM CrossFit

1 x 5 @ 155 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

1 x 5 @ 150 lbs

8

Lauran
Stump

6:30 PM CrossFit

1 x 5 @ 145 lbs

9

Cindy
Orr

8:30AM CrossFit Class

1 x 5 @ 135 lbs

9

laurie
laine

9:30 AM CrossFit

1 x 5 @ 135 lbs

9

Leslie
Auton

8:30AM CrossFit Class

1 x 5 @ 135 lbs

9

Lisa
Brisbane

9:30 AM CrossFit

1 x 5 @ 135 lbs

9

Maddy
Fero

5:30 AM CrossFit

1 x 5 @ 135 lbs

9

Teeter
Miller

12:00 PM CrossFit

1 x 5 @ 135 lbs

10

Private

8:30AM CrossFit Class

1 x 5 @ 125 lbs

11

Hillary
May

6:30 PM CrossFit

1 x 5 @ 115 lbs

12

Maggie
Gaspar

6:30 PM CrossFit

1 x 5 @ 105 lbs

13

geta
logofatu

9:30 AM CrossFit

1 x 5 @ 100 lbs

14

Lisa
Hummel

6:30 AM CrossFit

1 x 5 @ 95 lbs

15

Emily
Wagner

5:30 PM CrossFit

1 x 5 @ 65 lbs