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Workout

Friday - 07/08/22 | Strength Waves - Deadlift

Strength

Deadlift Waves

Deadlift (8-6-4-8-6-4*)

Deadlift

*Start 1st set of 8 @70%and increase by feel across. Make sure the 2nd wave of 8-6-4 is heavier than the 1st.
Example-
8@185
6@200
4@215
8@200
6@215
4@230

Metcon

Heavy Mixed Strength Endurance

Metcon (Time)

10 ROUNDS FOR TIME
15 Sit-Ups
100m Run | 125/100 Row | 125/100m Ski
1 Deadlift (Athlete Choice, AHAP)

(Score is Time, INCLUDE WEIGHT IN NOTES)

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

Whiteboard:

Friday, July 08, 2022

Male Clients

1

Dustin
Lobaina

CrossFit: 5:15 PM

6 x 44 @ 205 lbs

8@145/6@155/4@165 8@165/6@175/4@185 4@195/4@205

2

Mendy
Goldberg

CrossFit: 9:00 AM

6 x 36 @ 150 lbs

3

KEVIN
CYRIAQUE

CrossFit: 8:00 AM

6 x 6 @ 315 lbs

4

Pedro
Garcia

CrossFit: 6:15 PM

6 x 8 @ 235 lbs

5

RONNY
COHEN

CrossFit: 6:00 AM

6 x 6 @ 225 lbs

185,205,225,205,235,245

6

Euris
Castillo

CrossFit: 6:15 PM

6 x 4 @ 325 lbs

7

Lasse
Kokko

CrossFit: 5:15 PM

6 x 6 @ 215 lbs

135, 180, 205, 185, 215

8

Manny
Torres

CrossFit: 8:00 AM

6 x 4 @ 285 lbs

9

Tom
Rodriguez

CrossFit: 6:00 AM

2 x 4 @ 235 lbs

235 lbs max

10

Nihar
Ganju

CrossFit: 5:15 PM

6 x 4 @ 200 lbs

Female Clients

1

karen
castillo

CrossFit: 8:00 AM

6 x 4 @ 235 lbs

1

Natalia
Castano

CrossFit: 6:00 AM

6 x 4 @ 235 lbs

2

Michelle
HALL

CrossFit: 6:00 AM

6 x 4 @ 215 lbs

125, 175, 195, 145, 195, 215.

3

Carrie
May

CrossFit: 5:15 PM

6 x 4 @ 185 lbs

8-145 and 155, 6-155 and 175, 4- 175 and 185

4

Chandra
Pena

CrossFit: 9:00 AM

6 x 0 @ 175 lbs

4

Chavee
Lew

CrossFit: 5:15 PM

6 x 0 @ 0 lbs

8@ 85 6@ 105 4@ 125 8@105 6@ 125 4@ 140