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Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

2 min row

:30 pigeon each side
1 min standing straddle

Into..

AMRAP x 8 MINUTES*
4/4 DB Single Leg RDL**
6/6 DB Single Leg Glute Bridge
8/8 Deadbugs
:30 side plank (switch halfway)

Strength

Deadlift (Heavy 1-Rep)

Deadlift

ON A 25:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

Cool Down

FOR RECOVERY
2:00 Banded Hamstring (R)
2:00 Banded Hamstring (L)
1:00 Childs Pose

(No Measure)

Workout

Metcon (Time)

*Optional after class

4 ROUNDS FOR TIME*
50 DU
12 DB "Sumo" Power Cleans (35/20)(25/20)

(Score is Time)

8min cap

RX+
50/35

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Whiteboard:

Monday, August 23, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 1 @ 555 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 430 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 410 lbs

4

Hayden
Benshoff

8:30 AM CrossFit

1 x 1 @ 405 lbs

5

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 375 lbs

5

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 375 lbs

6

Jason
henry

4:30 PM CrossFit

1 x 1 @ 365 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 355 lbs

8

Ryan
Stephens

6:30 PM CrossFit

1 x 1 @ 325 lbs

9

Eli
Brewton

4:30 PM CrossFit

1 x 1 @ 315 lbs

10

Austin
Jordan

5:30 PM CrossFit

1 x 3 @ 295 lbs

11

Sergio
Douglas

6:30 PM CrossFit

1 x 1 @ 285 lbs

All time max!

12

Waylon
Mock

6:30 PM CrossFit

1 x 1 @ 265 lbs

failed 285 pr 275

13

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 260 lbs

14

Gene
Waldenmaier

6:00 AM CrossFit

1 x 1 @ 225 lbs

Female Clients

1

Bri
Pichler

6:30 PM CrossFit

1 x 1 @ 330 lbs

2

Abby
Morales

4:30 PM CrossFit

1 x 1 @ 245 lbs

2

Kimberly
Krohn

8:30 AM CrossFit

1 x 1 @ 245 lbs

2

Shayna
Rogers

5:30 PM CrossFit

1 x 1 @ 245 lbs

3

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 235 lbs

3

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 235 lbs

3

Lacy
McKinley

6:30 PM CrossFit

1 x 1 @ 235 lbs

4

Emily
Werner

6:30 PM CrossFit

1 x 1 @ 230 lbs

5

Katie
Brookes

5:30 PM CrossFit

1 x 1 @ 220 lbs

6

Katelyn
Lords

6:00 AM CrossFit

1 x 1 @ 215 lbs

7

Stephanie
Perantoni

5:00 AM CrossFit

1 x 1 @ 185 lbs

8

Torrie
Thompson

6:30 PM CrossFit

1 x 3 @ 145 lbs

9

Paige
Darrow

6:30 PM CrossFit

1 x 3 @ 135 lbs

10

Alexandra
Hatley

5:30 PM CrossFit

1 x 1 @ 130 lbs

11

Erika
Enriquez

8:30 AM CrossFit

1 x 1 @ 115 lbs