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Components

Deadlift

Metcon

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Workout

Friday

Warm-up

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

Into…

2 ROUNDS
6 Box Jumps
8 Plate G2OH
: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)

Warm-Up

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 (30/24)

-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)

Warm-Up

FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra

(No Measure)

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

Whiteboard:

Friday, July 02, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 1 @ 535 lbs

2

Mason
Kamp

6:00 am CrossFit

1 x 1 @ 495 lbs

3

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 480 lbs

4

Peter
Neang

12:00 PM CrossFit

1 x 1 @ 435 lbs

5

Private

6:00 am CrossFit

1 x 1 @ 405 lbs

5

Kourtland
Hite

5:00 pm CrossFit

1 x 1 @ 405 lbs

5

Matt
Haile

12:00 PM CrossFit

1 x 1 @ 405 lbs

Failed 455, should’ve tried 435 first

5

Mickey
$ Admony

5:00 pm CrossFit

1 x 1 @ 405 lbs

6

Marco
domingo

6:00 pm CrossFit

1 x 1 @ 400 lbs

7

John
Curl

12:00 PM CrossFit

1 x 1 @ 395 lbs

400 got 2-3 inches off the ground ( thanks to Brian Jones for yel...

8

Kyle
Jones

5:00 am CrossFit

1 x 1 @ 385 lbs

Got 410 off the ground

9

Stoney
Laurel

6:00 pm CrossFit

1 x 1 @ 375 lbs

10

Joseph
Pina

6:00 pm CrossFit

1 x 1 @ 355 lbs

Failed on 365

11

John
Ezell

6:00 am CrossFit

1 x 1 @ 325 lbs

11

Nick
Cortes

6:00 pm CrossFit

1 x 1 @ 325 lbs

Fail 335

11

Tom
Powers

5:00 am CrossFit

1 x 1 @ 325 lbs

12

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 1 @ 305 lbs

New PR

13

Drew
Stricklin

12:00 PM CrossFit

1 x 1 @ 295 lbs

14

Anu
—

7:00 am CrossFit

1 x 1 @ 290 lbs

Missed 300

15

Aaron
Taylor

5:00 pm CrossFit

1 x 1 @ 275 lbs

16

Vinod
Nutakki

5:00 pm CrossFit

1 x 1 @ 265 lbs

17

Angelo
Caridad

5:00 pm CrossFit

1 x 1 @ 255 lbs

17

Pat
Dennison

12:00 PM CrossFit

1 x 1 @ 255 lbs

18

Sean
Williams

5:00 am CrossFit

1 x 1 @ 235 lbs

19

Ram
Machness

6:00 pm CrossFit

1 x 1 @ 215 lbs

20

Tom
Machness

6:00 pm CrossFit

1 x 1 @ 175 lbs

21

Daz
Williams

6:00 am CrossFit

1 x 1 @ 135 lbs

Back injured

Female Clients

1

Jessica
McNeil

5:00 am CrossFit

1 x 1 @ 305 lbs

2

titan
chijioke

7:00 am CrossFit

1 x 1 @ 300 lbs

3

Natalee
Peak

CrossFit: 9:00 AM Open Gy...

1 x 1 @ 255 lbs

4

Desiree
Powell

12:00 PM CrossFit

1 x 1 @ 250 lbs

4

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 250 lbs

5

Sandra
Ortega

6:00 pm CrossFit

1 x 1 @ 235 lbs

6

Sarah
Ezell

6:00 am CrossFit

1 x 1 @ 225 lbs

6

Taylor
Hoch

12:00 PM CrossFit

1 x 1 @ 225 lbs

7

Private

7:00 am CrossFit

1 x 1 @ 205 lbs

8

Chantal
Lopez

5:00 pm CrossFit

1 x 1 @ 195 lbs

9

Carliz
Moore

6:00 am CrossFit

1 x 1 @ 180 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 180 lbs

10

Andrea
Williams

5:00 am CrossFit

1 x 1 @ 175 lbs

10

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 175 lbs

11

Cathy
Landry

12:00 PM CrossFit

1 x 1 @ 170 lbs

12

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 165 lbs

13

Susan
Jost

5:00 am CrossFit

1 x 1 @ 155 lbs

14

Mindabeth
Levin

7:00 am CrossFit

3 x 2 @ 115 lbs

14

Amanda
(aka Fru F ...

5:00 pm CrossFit

1 x 1 @ 115 lbs