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Components

Deadlift

Beast Builder

Metcon

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Workout

7/24/19

Weightlifting

Deadlift (1x3, 1x6, 1x9, 1x12: TNG (60%))

Deadlift

After each set, 30% of Max Strict HSPU

resting just enough in order to get each set unbroken.

Complete both movements unbroken.

If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a great option for some of us today.

Beast Builder

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4%

Metcon

Metcon (Time)

4 Rounds:
200m Run
50 DU
10 Push Presses (115/85)

RX (95/65)

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

Whiteboard:

Wednesday, July 24, 2019

Male Clients

1

Kenny
Hastings

6:30 PM CrossFit

1 x 12 @ 255 lbs

2

Brent
Miller

4:00 PM CrossFit

1 x 12 @ 245 lbs

2

Ryan
Snitker

4:00 PM CrossFit

1 x 12 @ 245 lbs

2

Stephen
Kent

5:30 AM CrossFit

1 x 12 @ 245 lbs

3

Bob
Swadley

12:00 PM CrossFit

1 x 12 @ 225 lbs

4

Jason
Denis

4:00 PM CrossFit

1 x 12 @ 205 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 12 @ 185 lbs

5

Jordan
Calhoun

5:30 AM CrossFit

1 x 12 @ 185 lbs

5

King
of Verdict ...

12:00 PM CrossFit

1 x 12 @ 185 lbs

5

Derrick
Ledford

8:30AM CrossFit Class

1 x 12 @ 185 lbs

5

Scotty
In Route

8:30AM CrossFit Class

1 x 12 @ 185 lbs

6

Brad
Topper

5:30 PM CrossFit

1 x 12 @ 155 lbs

1x3, 1x6, 1x9, 1x12

6

Ken
Buckstad

5:30 AM CrossFit

1 x 12 @ 155 lbs

6

Lee
Blackwelder

5:30 PM CrossFit

1 x 12 @ 155 lbs

6

Robert
Johnson

5:30 PM CrossFit

1 x 12 @ 155 lbs

7

Daniel
Leatherman

6:30 AM CrossFit

1 x 12 @ 135 lbs

7

Jim
Tuttle

6:30 AM CrossFit

1 x 12 @ 135 lbs

7

mike
simmer

6:30 PM CrossFit

1 x 12 @ 135 lbs

7

Paul
Rafferty

5:30 AM CrossFit

1 x 12 @ 135 lbs

7

wesley
wilson

4:00 PM CrossFit

1 x 12 @ 135 lbs

8

Joey
Hager

5:30 AM CrossFit

1 x 12 @ 95 lbs

9

Aron
Gibson

12:00 PM CrossFit

1 x 12 @ 75 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 12 @ 185 lbs

1

Jill
Olinger

12:00 PM CrossFit

1 x 12 @ 185 lbs

2

Myra
Harmon

4:00 PM CrossFit

1 x 12 @ 170 lbs

3

Teeter
Miller

4:00 PM CrossFit

1 x 12 @ 150 lbs

4

Cindy
Orr

9:30 AM CrossFit

1 x 12 @ 145 lbs

4

Hillary
Ledford

9:30 AM CrossFit

1 x 12 @ 145 lbs

4

Kate
Conrad

5:30 AM CrossFit

1 x 12 @ 145 lbs

4

Katie
Tuttle

4:00 PM CrossFit

1 x 12 @ 145 lbs

5

Miranda
Morales

12:00 PM CrossFit

1 x 12 @ 135 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

1 x 12 @ 125 lbs

6

Rebecca
Karner

4:00 PM CrossFit

1 x 12 @ 125 lbs

7

chelsea
snitker

4:00 PM CrossFit

1 x 12 @ 115 lbs

8

Mary
Rafferty

5:30 AM CrossFit

1 x 12 @ 95 lbs

9

Brittany
Miller

6:30 PM CrossFit

1 x 12 @ 85 lbs

9

Heather
Hovan

12:00 PM CrossFit

1 x 12 @ 85 lbs

9

Toni
Pate

6:30 PM CrossFit

1 x 12 @ 85 lbs

10

Marissa
Hager

5:30 AM CrossFit

1 x 12 @ 75 lbs

11

Emily
Wagner

4:00 PM CrossFit

1 x 12 @ 65 lbs

11

Jacki
Collins

12:00 PM CrossFit

1 x 12 @ 65 lbs

12

Mindy
Serencsa

5:30 PM CrossFit

1 x 12 @ 55 lbs