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Deadlift

Metcon

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Workout

Wednesday

Warm-up

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

*Sets 3/4 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 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Warm-Up

Metcon (AMRAP - Reps)

AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)

*This workout is part of our NCCOMPETE "mini-comp" for July. This is workout 2 of 3 that athletes can perform with a "competition mindset". Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

Warm-Up

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

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

Whiteboard:

Wednesday, July 28, 2021

Male Clients

1

Dontae
Smiley

5:00 pm CrossFit

1 x 5 @ 465 lbs

2

David
Guerra

5:00 am CrossFit

1 x 5 @ 380 lbs

285/325/380

3

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 375 lbs

4

Private

6:00 am CrossFit

1 x 5 @ 335 lbs

5

Jose
Norat

12:00 PM CrossFit

1 x 5 @ 315 lbs

225,275,315

5

Kyle
Jones

5:00 am CrossFit

1 x 5 @ 315 lbs

5

Marco
domingo

6:00 pm CrossFit

1 x 5 @ 315 lbs

5

Matt
Haile

6:00 pm CrossFit

1 x 5 @ 315 lbs

5

Mickey
$ Admony

5:00 pm CrossFit

1 x 5 @ 315 lbs

5

Mike
Nosker

6:00 am CrossFit

1 x 5 @ 315 lbs

225-275-315

5

Private

5:00 am CrossFit

1 x 5 @ 315 lbs

6

Daniel
Russell

5:00 pm CrossFit

1 x 5 @ 285 lbs

6

Tom
Powers

5:00 pm CrossFit

1 x 5 @ 285 lbs

225, 255, 285 for Chase

7

Chase
Key

5:00 am CrossFit

1 x 5 @ 275 lbs

225/ 245/ 275

8

Alvaro
Mojica

8:00 PM CrossFit

1 x 5 @ 265 lbs

8

Drew
Stricklin

12:00 PM CrossFit

1 x 5 @ 265 lbs

9

John
Ezell

5:00 am CrossFit

1 x 5 @ 255 lbs

195;225;255

9

Joseph
Pina

8:00 PM CrossFit

1 x 5 @ 255 lbs

10

Antonio
Perez

8:00 PM CrossFit

1 x 5 @ 225 lbs

175#. 195#. 225#.

10

Sudheer
Reddy

5:00 pm CrossFit

1 x 5 @ 225 lbs

170.195.225

11

Angelo
Caridad

12:00 PM CrossFit

1 x 5 @ 220 lbs

12

Marc
Jones

6:00 am CrossFit

1 x 5 @ 205 lbs

13

Nabin
Kaini

8:00 PM CrossFit

1 x 5 @ 175 lbs

13

Neil
Agrawal

5:00 am CrossFit

1 x 5 @ 175 lbs

14

Eugene
Tsimberg

6:00 pm CrossFit

1 x 2 @ 275 lbs

14

Edvan
Silva

8:00 PM CrossFit

1 x 1 @ 275 lbs

Female Clients

1

Jessica
McNeil

12:00 PM CrossFit

1 x 5 @ 245 lbs

2

Shannon
Poulston

6:00 pm CrossFit

1 x 5 @ 225 lbs

85% of 90% 1RM

3

Sarah
Ezell

5:00 am CrossFit

1 x 5 @ 200 lbs

145-185(was supposed to be 175...too early to add)-200

4

Sandra
Ortega

8:00 PM CrossFit

1 x 5 @ 180 lbs

145 160 180. 90#

5

Luz
Retana

8:00 PM CrossFit

1 x 5 @ 175 lbs

125 #. 155# 175 #

6

Private

5:00 pm CrossFit

1 x 5 @ 160 lbs

6

Gabriela
Chavez

8:00 PM CrossFit

1 x 5 @ 160 lbs

1 rep max 210 120 140 160

6

Judy
Russell

5:00 pm CrossFit

1 x 5 @ 160 lbs

120, 140, 160

7

Carliz
Moore

7:00 am CrossFit

1 x 5 @ 145 lbs

7

Luz
Perez

8:00 PM CrossFit

1 x 5 @ 145 lbs

7

MARGUERITE
ALBA

7:00 am CrossFit

1 x 5 @ 145 lbs

8

Kris
Fanning

7:00 am CrossFit

1 x 5 @ 140 lbs

9

Carley
Hanley

5:00 am CrossFit

1 x 5 @ 135 lbs

10

Shivani
Patel

5:00 am CrossFit

1 x 5 @ 130 lbs

10

Stephanie
Carenza

5:00 am CrossFit

1 x 5 @ 130 lbs

10

Susan
Jost

5:00 am CrossFit

1 x 5 @ 130 lbs

11

Amanda
(aka Fru F ...

6:00 pm CrossFit

1 x 5 @ 125 lbs

11

Neelima
Agrawal

5:00 am CrossFit

1 x 5 @ 125 lbs

12

Beth
Lee

12:00 PM CrossFit

1 x 5 @ 105 lbs

13

Claudia
Travers

5:00 pm CrossFit

1 x 10 @ 50 lbs

14

Bella
Arenas

5:00 pm CrossFit

1 x 5 @ 25 lbs