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Components

Deadlift

Settings

Workout

Monday

Warm-up

3 ROUNDS
:30 Bike or Row
5 Inch Worms
5/5 Single Leg DB RDL
5 Up-Downs

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees

Strength

Deadlift (1x1+ @ 95%)

Deadlift

1x5 @ 75%
1x3 @ 85%
1x1+ @ 92-95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - 10/8 Cal Bike or 12/10 cal row
MIN 2 - 4 Deadlifts + 4 Burpees Over Bar (255/175)|(175/115)

(No Measure)

RX +
275/195

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

Whiteboard:

Monday, July 19, 2021

Male Clients

1

Maury
Goldstein

4:30 PM CrossFit

1 x 5 @ 365 lbs

prob should have done 4

1

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 365 lbs

2

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 355 lbs

3

Hayden
Benshoff

6:00 AM CrossFit

1 x 1 @ 345 lbs

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 1 @ 340 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 335 lbs

5

Jason
henry

4:30 PM CrossFit

1 x 1 @ 335 lbs

6

Ian
Hopper

4:30 PM CrossFit

1 x 1 @ 330 lbs

7

Kenneth
Smith

8:30 AM CrossFit

1 x 1 @ 295 lbs

8

Harry
Green

6:30 PM CrossFit

1 x 1 @ 275 lbs

9

charlwen
manreal

5:00 AM CrossFit

1 x 1 @ 255 lbs

9

Jarrett
DeSilva

6:30 PM CrossFit

1 x 1 @ 255 lbs

185x3 235x3 255x3 emom 185 DL

9

Ryan
Stephens

6:00 AM CrossFit

1 x 1 @ 255 lbs

10

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 250 lbs

11

Sergio
Douglas

4:30 PM CrossFit

1 x 1 @ 235 lbs

12

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 185 lbs

2 rep, started losing form on second rep

13

murphy
manreal

5:00 AM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Bri
Pichler

6:30 PM CrossFit

1 x 1 @ 300 lbs

2

Anita
Dean

8:30 AM CrossFit

1 x 1 @ 265 lbs

3

Ana
Pratten

4:30 PM CrossFit

1 x 1 @ 260 lbs

4

Jessie
Pickett

8:30 AM CrossFit

1 x 1 @ 245 lbs

185x5, 205x3,

5

Shayna
Rogers

5:00 AM CrossFit

1 x 2 @ 215 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 215 lbs

5

Codi
Ready

4:30 PM CrossFit

1 x 1 @ 215 lbs

6

Emily
Werner

6:30 PM CrossFit

1 x 4 @ 205 lbs

6

Jessica
Kelly

5:00 AM CrossFit

1 x 2 @ 205 lbs

6

Katelyn
Lords

8:30 AM CrossFit

1 x 1 @ 205 lbs

7

Lacy
McKinley

4:30 PM CrossFit

1 x 1 @ 195 lbs

155, 175, 195

8

Sidney
Ladd

6:00 AM CrossFit

1 x 1 @ 160 lbs

9

Aditi
Garg

4:30 PM CrossFit

1 x 3 @ 155 lbs

10

Sarah
Gadilhe

8:30 AM CrossFit

1 x 2 @ 135 lbs