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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

2 ROUNDS
7 Box Step-Ups
7 Plate Deadlifts
7 Plate Presses
10 Slow Deadbugs

Into…

1 ROUND
6 Box Jumps
8 Plate G2OH
8 BB RDL
:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

Deadlift

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (24/20)

-Rest 0:30 b/t Sets-

Then...

AMRAP in Time Remaining of...
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

FOR RECOVERY
1:00 Banded Hamstring Stretch
1:00 Supine Twist L & R
1:00 Downward Dog to Cobra

(No Measure)

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

Whiteboard:

Wednesday, June 30, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 1 @ 495 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 385 lbs

comfortable - hook grip

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 385 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 1 @ 355 lbs

3

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 1 @ 355 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 335 lbs

5

William
Striepeck

5:30 PM CrossFit

1 x 1 @ 325 lbs

Jump too high 395. Got hurt

6

Paul
Yannucci

5:00 AM CrossFit

1 x 1 @ 320 lbs

7

David
Currin

8:30 AM CrossFit

1 x 1 @ 315 lbs

1st day back felt real good

8

Eli
Brewton

4:30 PM CrossFit

1 x 1 @ 295 lbs

9

Kenneth
Smith

6:00 AM CrossFit

1 x 1 @ 275 lbs

10

Matt
Kersey

5:00 AM CrossFit

1 x 1 @ 270 lbs

11

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 255 lbs

11

Harry
Green

8:30 AM CrossFit

1 x 1 @ 255 lbs

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 1 @ 305 lbs

1

Marissa
Johnsen

4:30 PM CrossFit

1 x 1 @ 305 lbs

2

Anita
Dean

8:30 AM CrossFit

1 x 1 @ 275 lbs

YES BEOTCH 😜

3

Ana
Pratten

4:30 PM CrossFit

1 x 1 @ 265 lbs

Injured. No PR 280 is PR

3

Kelly
Harrington

4:30 PM CrossFit

1 x 1 @ 265 lbs

4

Randi
Biggs

5:00 AM CrossFit

1 x 1 @ 255 lbs

almost 265

5

Codi
Ready

5:30 PM CrossFit

1 x 1 @ 235 lbs

6

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 225 lbs

6

Shayna
Rogers

5:00 AM CrossFit

1 x 1 @ 225 lbs

7

Amanda
Wilson

5:30 PM CrossFit

1 x 1 @ 220 lbs

7

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 220 lbs

8

Emalie
Stepan

8:30 AM CrossFit

1 x 1 @ 215 lbs

9

Alyssa
LaFleur

5:00 AM CrossFit

1 x 1 @ 205 lbs

9

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 205 lbs

9

Lacy
McKinley

4:30 PM CrossFit

1 x 1 @ 205 lbs

Everything feels heavy today

10

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 200 lbs

10

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 200 lbs

11

Joy
Harrell

4:30 PM CrossFit

1 x 1 @ 195 lbs

12

Jessica
Johnson

5:00 AM CrossFit

1 x 1 @ 165 lbs

13

Jessica
Cabrera

6:30 PM CrossFit

1 x 1 @ 155 lbs

14

Odisis
Armstrong

4:30 PM CrossFit

1 x 1 @ 145 lbs

Just moving for a while

14

Sarah
Gadilhe

8:30 AM CrossFit

1 x 1 @ 145 lbs

15

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 135 lbs

15

Heather
Binney

8:30 AM CrossFit

1 x 1 @ 135 lbs

16

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 115 lbs

17

Jennifer
Trahan

5:00 AM CrossFit

1 x 1 @ 95 lbs