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Components

Deadlift

Metcon

Settings

Workout

Friday - 06/24/22 | Strength Endurance - Hinge + SL Squat

Deadlift (3x6-8 @70-75%*)

Deadlift

*Follow each set with
8-10 KB or DB Goblet Lateral Step-Downs/ Leg. Aiming to feel improved stability and control from 06/09. Keep the Step down as SLOW AS POSSIBLE

Metcon (Time)

3 Rounds For Time
50ft Handstand Walk*
21 Russina KB Swings (70/55)|(55/35)
12 Chest to Bar Pull-ups

*Option for 15 Handstand Push-ups

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

Whiteboard:

Friday, June 24, 2022

Male Clients

1

Rashad
Whyce

CrossFit: 6:00 AM

3 x 7 @ 345 lbs

2

Euris
Castillo

CrossFit: 7:00 AM

3 x 8 @ 315 lbs

8 × 275 LBS 8 × 295 LBS 8 × 315 LBS

3

Pablo
Ospina

CrossFit: 6:00 AM

3 x 7 @ 245 lbs

4

Lasse
Kokko

CrossFit: 5:15 PM

3 x 7 @ 225 lbs

185 lb, 205 lb, 225 lb

5

Abraham
Zuniga

CrossFit: 9:00 AM

3 x 7 @ 215 lbs

185, 205, 215

6

Dustin
Lobaina

CrossFit: 5:15 PM

3 x 7 @ 205 lbs

135/ 185/ 205

7

Milko
Rakela

CrossFit: 6:15 PM

3 x 7 @ 185 lbs

7

Nihar
Ganju

CrossFit: 5:15 PM

3 x 7 @ 185 lbs

8

Carlos
Polo

CrossFit: 7:00 AM

3 x 7 @ 180 lbs

9

Tom
Rodriguez

CrossFit: 6:00 AM

3 x 7 @ 175 lbs

10

Brian
Trank

CrossFit: 6:00 AM

3 x 6 @ 265 lbs

10

RONNY
COHEN

CrossFit: 6:00 AM

3 x 6 @ 245 lbs

Female Clients

1

Coinncy
Pascal

CrossFit: 5:15 PM

3 x 7 @ 165 lbs

2

Chavee
Lew

CrossFit: 9:00 AM

3 x 7 @ 115 lbs

3

Erika
Garcia

CrossFit: 6:15 PM

3 x 7 @ 110 lbs

4

Beatriz
Brandt

CrossFit: 9:00 AM

3 x 8 @ 105 lbs

4

Mushky
goldberg

CrossFit: 8:00 AM

3 x 8 @ 105 lbs

5

Wendy
Valladares

CrossFit: 9:00 AM

3 x 7 @ 95 lbs