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Sumo Deadlift

Metcon

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Workout

Thursday - 07/22/21

3 ROUNDS (EMPTY BAR)
Death March Down
Toy Soliders Back
10 Alt. Jump Lunges (total)
10 Barbell RDL*
*Slow negative

A: Sumo Deadlift (4x8 @60-70%* (of Deadlift Training Max))

Sumo Deadlift

*Percentages based off 3RM Deadlift from 6/24

B: Metcon (Time)

3 rounds
500m Row
21 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Front Rack Lunges
9 Box Jumps (30/24)|(24/20)

Cool Down

Metcon (No Measure)

FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)

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

Whiteboard:

Thursday, July 22, 2021

Male Clients

1

Francesco
Corvetto

6:00 AM CrossFit

4 x 8 @ 315 lbs

Easy

2

MARK
S1

8:00 AM CrossFit

4 x 8 @ 275 lbs

2

Thomas
Dougherty

6:00 AM CrossFit

4 x 4 @ 275 lbs

3

Pablo
Ospina

8:00 AM CrossFit

4 x 8 @ 235 lbs

4

justin
cody

8:00 AM CrossFit

4 x 8 @ 225 lbs

4

Juan
Betancur

8:00 AM CrossFit

4 x 4 @ 225 lbs

5

alan
simon

6:00 AM CrossFit

4 x 8 @ 185 lbs

5

Abraham
Zuniga

9:00 AM CrossFit

4 x 4 @ 185 lbs

5

Andre
Pierre

6:00 AM CrossFit

4 x 4 @ 185 lbs

5

RONNY
COHEN

6:00 AM CrossFit

4 x 4 @ 185 lbs

6

Konstantin
Hryshankou

7:15 PM CrossFit

4 x 4 @ 175 lbs

7

luis
ferrer

6:15 PM CrossFit

4 x 4 @ 135 lbs

8

Luis
Padilla

6:00 AM CrossFit

4 x 4 @ 115 lbs

9

Tyler
Sastre

6:15 PM CrossFit

4 x 8 @ 105 lbs

Female Clients

1

Jesenia
Davila

8:00 AM CrossFit

4 x 4 @ 175 lbs

2

Michelle
HALL

7:00 AM CrossFit

4 x 4 @ 165 lbs

3

Chandra
Pena

9:00 AM CrossFit

4 x 4 @ 155 lbs

3

karen
castillo

9:00 AM CrossFit

4 x 4 @ 155 lbs

4

Candice
Lazar

7:00 AM CrossFit

4 x 4 @ 145 lbs

5

Bonnie
Leung

7:15 PM CrossFit

4 x 4 @ 140 lbs

6

Jennifer
Litwin

9:00 AM CrossFit

4 x 8 @ 135 lbs

6

katherine
almazan

9:00 AM CrossFit

4 x 4 @ 135 lbs

6

Meyrav
Barak

7:00 AM CrossFit

4 x 4 @ 135 lbs

7

Coinncy
Pascal

6:15 PM CrossFit

4 x 4 @ 125 lbs

8

Lissette
Vazquez

6:00 AM CrossFit

4 x 4 @ 123 lbs

9

Hildy
Sastre

6:15 PM CrossFit

4 x 8 @ 105 lbs

9

Sofia
Arias

7:00 AM CrossFit

4 x 4 @ 105 lbs