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Deadlift

Metcon

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Workout

Friday - 07/30/21

3 ROUNDS (empty bar)
5 Good Mornings
5 RDL
5 V-ups
0:10-0:15 Active Hang + 5 Kip Swings

A: Deadlift (7@70%, 1x6@75%, 1x5@80%, 2x4@85%*)

Deadlift

*Percentages based off 3RM Deadlift from 6/24

Metcon (Time)

4 ROUNDS
30 Wall Balls (20/14)
15 Chest to Bar Pull-ups
10 Deadlifts (275/185)|(225/155)|(165/105)

*LOADING LISTED AS-
(RX/MAST/SCALE)

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Whiteboard:

Friday, July 30, 2021

Male Clients

1

MARK
S1

8:00 AM CrossFit

2 x 4 @ 385 lbs

2

Juan
Betancur

9:00 AM CrossFit

2 x 4 @ 305 lbs

3

Abraham
Zuniga

9:00 AM CrossFit

2 x 4 @ 275 lbs

3

Thomas
Dougherty

6:00 AM CrossFit

2 x 4 @ 275 lbs

3

Yoni
Ramras

6:00 AM CrossFit

2 x 4 @ 275 lbs

4

RONNY
COHEN

6:00 AM CrossFit

2 x 4 @ 255 lbs

205,225,245,255

5

Andre
Pierre

6:00 AM CrossFit

2 x 4 @ 245 lbs

6

Luis
Padilla

7:00 AM CrossFit

2 x 4 @ 165 lbs

back issues

7

Tyler
Sastre

5:15 PM CrossFit

2 x 4 @ 135 lbs

8

Rodrigo
Gramitto

9:00 AM CrossFit

2 x 4 @ 0 lbs

3 rep max @ 155lbs

8

Manny
Torres

8:00 AM CrossFit

1 x 3 @ 295 lbs

Female Clients

1

karen
castillo

9:00 AM CrossFit

2 x 4 @ 215 lbs

Too heavy

2

Johanna
Barahona

6:00 AM CrossFit

2 x 4 @ 205 lbs

3

Carolina
Barragan

6:15 PM CrossFit

2 x 4 @ 195 lbs

4

Bonnie
Leung

6:15 PM CrossFit

2 x 4 @ 185 lbs

4

Jennifer
Litwin

5:15 PM CrossFit

2 x 4 @ 185 lbs

5

Coinncy
Pascal

9:00 AM CrossFit

2 x 4 @ 175 lbs

6

Kari
miranda

6:15 PM CrossFit

2 x 4 @ 145 lbs

7

Hildy
Sastre

5:15 PM CrossFit

2 x 4 @ 135 lbs

7

Shantal
Mendoza

5:15 PM CrossFit

2 x 4 @ 135 lbs

8

Lissette
Vazquez

6:00 AM CrossFit

2 x 4 @ 133 lbs

9

Diana
Sanchez

6:15 PM CrossFit

2 x 4 @ 125 lbs

10

Clara
Garcia

6:00 AM CrossFit

2 x 4 @ 60 lbs

Bar + 30 in each side