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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

3 Sets (10:00 CAP)
200m Run
7/7 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups

*Set 3 switch to Box Jumps

Coaches Note - After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength

Deadlift (1x5 @ 85%)

Deadlift

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

AMRAP x 10 MINUTES
15-12-9
Deadlift (205/145)|(185/125)
Box Jumps (24/20)

(Score is Reps)

RX+
275/215
30/24

Scaled
Less weight
Step Ups

Optional Cool Down

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

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

Whiteboard:

Monday, July 26, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 5 @ 405 lbs

1

Ian
Hopper

4:30 PM CrossFit

1 x 5 @ 405 lbs

1

James
Wall

4:30 PM CrossFit

1 x 5 @ 405 lbs

2

Jay
Cooke

8:30 AM CrossFit

1 x 5 @ 375 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 5 @ 340 lbs

4

Jason
henry

4:30 PM CrossFit

1 x 5 @ 305 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 305 lbs

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 5 @ 305 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 5 @ 265 lbs

6

Adam
Cabrera

8:30 AM CrossFit

1 x 5 @ 245 lbs

7

Jarrett
DeSilva

6:30 PM CrossFit

1 x 5 @ 225 lbs

7

Nathan
Farmer

8:30 AM CrossFit

1 x 5 @ 225 lbs

Female Clients

1

Alli
Summers

6:30 PM CrossFit

1 x 5 @ 260 lbs

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 5 @ 260 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 5 @ 200 lbs

3

Carmen
Thompson

5:30 PM CrossFit

1 x 5 @ 195 lbs

4

Codi
Ready

4:30 PM CrossFit

1 x 5 @ 185 lbs

4

Emily
Werner

6:30 PM CrossFit

1 x 5 @ 185 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 185 lbs

4

Katie
Brookes

8:30 AM CrossFit

1 x 5 @ 185 lbs

5

Joy
Harrell

8:30 AM CrossFit

1 x 5 @ 175 lbs

5

Lacy
McKinley

4:30 PM CrossFit

1 x 5 @ 175 lbs

6

Marissa
Weeks

8:30 AM CrossFit

1 x 5 @ 145 lbs

7

Kara
Byrd

8:30 AM CrossFit

1 x 5 @ 135 lbs

8

Sarah
Gadilhe

8:30 AM CrossFit

1 x 5 @ 130 lbs

9

Erika
Enriquez

8:30 AM CrossFit

1 x 5 @ 105 lbs