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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

AMRAP x 6 MINUTES
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
:30 Bike or Row

*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.

Strength

Deadlift (1x1+ @ 95%)

Deadlift

1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

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

20 min clock

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
25 Double Unders
5 Deadlifts (225/165)|(185/135)
25 Double Unders
20/15 Cal Bike or 25/20 cal row

(Score is Rounds + Reps)

RX+
275/185

Scaled
50 SU
Less weight

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Whiteboard:

Monday, August 09, 2021

Male Clients

1

Austin
Haarmann

5:30 PM CrossFit

1 x 1 @ 505 lbs

2

Ian
Hopper

4:30 PM CrossFit

1 x 1 @ 435 lbs

3x395, 5x355

3

Mike
Wimmer

6:00 AM CrossFit

1 x 1 @ 405 lbs

4

Maury
Goldstein

8:30 AM CrossFit

1 x 2 @ 375 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 375 lbs

5

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 365 lbs

6

Jason
henry

4:30 PM CrossFit

1 x 1 @ 335 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 325 lbs

8

charlwen
manreal

6:00 AM CrossFit

1 x 3 @ 255 lbs

9

murphy
manreal

6:00 AM CrossFit

1 x 0 @ 1950 lbs

Female Clients

1

Shayna
Rogers

5:00 AM CrossFit

1 x 2 @ 230 lbs

2

Abby
Morales

5:30 PM CrossFit

1 x 1 @ 225 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 225 lbs

3

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 215 lbs

3

Lori
Pearce

4:30 PM CrossFit

1 x 1 @ 215 lbs

4

Emily
Werner

6:30 PM CrossFit

1 x 3 @ 205 lbs

4

Dawn
Word

5:30 PM CrossFit

1 x 1 @ 205 lbs

1x3=185 1x5=165

4

Joy
Harrell

6:30 PM CrossFit

1 x 1 @ 205 lbs

4

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 205 lbs

Failed at 210

5

Chere
Swift

5:30 PM CrossFit

1 x 1 @ 165 lbs

5

Jessica
Johnson

5:00 AM CrossFit

1 x 1 @ 165 lbs

6

Aditi
Garg

5:30 PM CrossFit

2 x 2 @ 160 lbs

7

Juliana
Wimmer

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Sarah
Gadilhe

8:30 AM CrossFit

1 x 2 @ 150 lbs

9

Alexandra
Moran

8:30 AM CrossFit

1 x 1 @ 135 lbs

9

Paige
Darrow

6:00 AM CrossFit

1 x 1 @ 135 lbs

10

Erika
Enriquez

8:30 AM CrossFit

9 x 1 @ 105 lbs