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Deadlift

Metcon

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Workout

061419 WOD Friday

Warmer

3 min Constant 10lb Plate Movement
Foam Roll T's and Lat
3 min Mobility
10 Banded Pull Apart
As a Group:
3 Round NFT
5 Alt V-up per side
7 Push-up
9 Squats

A: Deadlift (5@75, 3@85, 1@95% or 1RM)

Deadlift

B: Metcon (AMRAP - Reps)

:90 sec AMRAP x8
100m Run
3 DL @ 60%
Max Burpee Over Bar
:30 sec Rest

Finisher (No Measure)

3 Rounds
10 Wall Bugs
20 Russian Twist
:30 sec Sampson Stretch per Side
1 min Straddle Stretch
20 Banded Pull Apart

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

Whiteboard:

Friday, June 14, 2019

Male Clients

1

Michael
Moore

11:00 AM

1 x 1 @ 475 lbs

2

Perry
Robinson

5:30 AM

1 x 1 @ 427 lbs

3

Andres
Nussbaum

5:30 PM

1 x 1 @ 405 lbs

3

Jared
Lard

11:00 AM

1 x 1 @ 405 lbs

4

Sean
Newlin

5:30 AM

1 x 1 @ 375 lbs

5

Ray
Napolitan

5:30 AM

1 x 1 @ 360 lbs

6

Rob
Garden

5:30 PM

1 x 1 @ 355 lbs

7

Brad
McMahon

6:15 AM

1 x 1 @ 345 lbs

5-3-1

7

Luigi
Pinello

4:30 PM

1 x 1 @ 345 lbs

8

Alex
Reese

3:30 PM

1 x 1 @ 320 lbs

Trap bar

9

Jim
Houghton

5:30 AM

1 x 1 @ 305 lbs

10

Private

5:30 AM

1 x 1 @ 285 lbs

10

Shane
Valeri

11:00 AM

1 x 1 @ 285 lbs

From 25# plate. Highest since back injury. Did at Crossfit River ...

11

Shane
Valeri

5:30 PM

1 x 1 @ 265 lbs

Highest since back injury

12

Jay
Mervis

6:15 AM

1 x 1 @ 245 lbs

13

Zane
Worf

5:30 AM

1 x 1 @ 200 lbs

14

Sasi
Jampani

7:00 AM

3 x 3 @ 185 lbs

Female Clients

1

Ayden
Cohen

3:30 PM

1 x 1 @ 265 lbs

2

Morgan
Jamison

11:00 AM

1 x 1 @ 245 lbs

3

Stephanie
Mosbey

6:15 AM

1 x 1 @ 230 lbs

4

Amy
Beddingfield

3:30 PM

1 x 2 @ 195 lbs

5

Kara
Done

7:00 AM

1 x 1 @ 190 lbs

6

Brooke
Davis

11:00 AM

1 x 1 @ 175 lbs

6

Jodi
Roy

9:00 AM

1 x 1 @ 175 lbs

6

Maria
Richer

5:30 AM

1 x 1 @ 175 lbs

7

Denise
Davis

9:00 AM

1 x 1 @ 170 lbs

8

Jennifer
Rollar

6:15 AM

1 x 1 @ 155 lbs

9

Paige
Layman

5:30 AM

1 x 1 @ 135 lbs

10

Leigh
Knudson

5:30 AM

5 x 3 @ 110 lbs

10

Erin
Stephens

8:00 AM

1 x 1 @ 110 lbs

11

Izzy
Mague

10:00 AM

1 x 1 @ 0 lbs

15 lb db hip bridge press 15lb db press in plank