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Components

Deadlift

Metcon

Settings

Workout

Deads and Dubs

Warm-up

200m Run
30 Step Back Lunges
10 Walking Toe Touches
15 PVC GHD Hip Extensions
15 Banded Face Pulls
20 V-Ups
10 Cossack Squats
10 Wall Squats
0:30 Double Unders
10 Wall Balls

Deadlift (Build to a Heavy Triple)

18 minutes

Metcon (Time)

3 Rounds of:
5 Deadlifts* (275/175)
20 Wall balls (20/14 to 11/10 ft.)
50 Double Unders

*reps to be performed unbroken. For every drop of the bar, you must perform a 100m Farmer's Walk (71/53) at the end of the workout (part of your time).

Scale so that all movements can be completed unbroken to start. Scale the amount of double unders to an amount that can be done in a minute.

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

Whiteboard:

Monday, August 06, 2018

Male Clients

1

Henry
Cobb

4pm CrossFit

1 x 3 @ 455 lbs

2

TOM
Hill

8am CrossFit

1 x 3 @ 445 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 3 @ 420 lbs

4

Craig
Kreinest

5pm CrossFit

1 x 3 @ 405 lbs

5

Papi
Aka Teddy

4pm CrossFit

1 x 3 @ 395 lbs

6

Brandon
Thorsten

4pm CrossFit

1 x 3 @ 365 lbs

6

Private

5pm CrossFit

1 x 3 @ 365 lbs

7

Brian
Kalmenson

6am CrossFit

1 x 3 @ 355 lbs

Not a pr...

7

Robert
Christie

6am CrossFit

1 x 3 @ 355 lbs

8

Nate
Cobb

8am CrossFit

1 x 3 @ 345 lbs

8

Ulrick
Matsunaga

7pm CrossFit

1 x 3 @ 345 lbs

9

Brian
Kent

7pm CrossFit

1 x 3 @ 340 lbs

10

Ilya
Zavalov

12pm CrossFit

1 x 3 @ 335 lbs

10

Ron
Singer

6pm CrossFit

1 x 3 @ 335 lbs

10

Ryan
Goderre

5pm CrossFit

1 x 3 @ 335 lbs

11

Mike
Tighe

12pm CrossFit

1 x 3 @ 330 lbs

12

Nicholas
Garcia

7am CrossFit

2 x 3 @ 325 lbs

13

Private

6am CrossFit

1 x 3 @ 315 lbs

13

Brad
Damon

6am CrossFit

1 x 3 @ 315 lbs

13

Jaimeson
Pollen

6pm CrossFit

1 x 3 @ 315 lbs

13

Tyler
Eickmann

5pm CrossFit

1 x 3 @ 315 lbs

form felt better

14

Jason
Jarrells

5pm CrossFit

1 x 3 @ 305 lbs

15

Andrés
Herrera

4pm CrossFit

1 x 3 @ 295 lbs

15

Joshua
Holmes

5pm CrossFit

1 x 3 @ 295 lbs

16

Lenny
T

7pm CrossFit

1 x 3 @ 255 lbs

17

Ryan
Holcombe

7pm CrossFit

7 x 3 @ 245 lbs

17

Chris
Christian

6am CrossFit

1 x 3 @ 245 lbs

18

Mark
Davis

6am CrossFit

1 x 3 @ 235 lbs

19

Jesse
Ramirez

12pm CrossFit

1 x 3 @ 225 lbs

20

Yehuda
Lurie

8am CrossFit

1 x 3 @ 215 lbs

21

Chad
Baker

12pm CrossFit

1 x 3 @ 205 lbs

22

Eric
Svensen

6am CrossFit

1 x 3 @ 185 lbs

tight back

22

Jet
Javelet

6am CrossFit

1 x 3 @ 185 lbs

knees track back barbell closer

22

Ryan
Creer

6pm CrossFit

1 x 3 @ 185 lbs

23

Jay
Cortez

6pm CrossFit

1 x 3 @ 135 lbs

24

David
Gray

12pm CrossFit

5 x 3 @ 95 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 3 @ 275 lbs

335 × 3 sumo DL

2

Maria
Mercado

5pm CrossFit

1 x 3 @ 250 lbs

3

Alicia
Dolan

8am CrossFit

1 x 3 @ 230 lbs

3

Kait
Pollen

6pm CrossFit

1 x 3 @ 230 lbs

4

Kate
Kent

8am CrossFit

1 x 3 @ 225 lbs

4

Kym
Janke

4pm CrossFit

1 x 3 @ 225 lbs

felt good but out of time for more

5

Steph
Jarosz

12pm CrossFit

1 x 3 @ 220 lbs

6

Private

6pm CrossFit

1 x 3 @ 215 lbs

7

Laura
Ringgold

4pm CrossFit

1 x 3 @ 210 lbs

8

Janis
Green

7am CrossFit

1 x 3 @ 205 lbs

8

Samantha
Berenter

6am CrossFit

1 x 3 @ 205 lbs

9

Barbara
Gayle

7am CrossFit

1 x 3 @ 202 lbs

Started rounding back on eccentric portion at the 2nd rep. :(

10

Jaclyn
Morbitzer

12pm CrossFit

1 x 3 @ 200 lbs

11

Leigh
Bryant

6am CrossFit

1 x 3 @ 195 lbs

12

Lindsey
Hempy

6am CrossFit

1 x 3 @ 190 lbs

1x1 @ 200

13

Vienna
Kaiser

8am CrossFit

1 x 3 @ 185 lbs

14

Beth
Gray

12pm CrossFit

1 x 3 @ 165 lbs

14

Tammy
Nguyen

8am CrossFit

1 x 3 @ 165 lbs

15

Private

8am CrossFit

1 x 3 @ 155 lbs

15

Megan
Gibbings

5pm CrossFit

1 x 3 @ 155 lbs

16

Donica
Ryder ⛵️

6am CrossFit

1 x 3 @ 145 lbs

went light today

16

Rowena
Sinclair

12pm CrossFit

1 x 3 @ 145 lbs

17

Esmeralda
Bernal

8am CrossFit

1 x 3 @ 140 lbs

18

Sarah
Mielke

7am CrossFit

1 x 3 @ 135 lbs

19

Thuong
Ton

6am CrossFit

1 x 3 @ 125 lbs

20

Olga
Marchuk

8am CrossFit

1 x 3 @ 115 lbs

21

Libby
Lefanowicz

7pm CrossFit

1 x 3 @ 95 lbs