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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

20 SU or DU
5 BB RDL
5/5 shoulder taps
10 Glute Bridge

Review Deadlift

Strength

Deadlift (Max reps)

Deadlift

5 @ 80%
3 @ 85%
Max reps at 90%

20 min

Metcon

Metcon (Time)

For time
100 DU
40 HR Push Push Ups
30 OHS (95/65)(75/55)
20 Deadlifts (185/125)(135/95)
100 DU

14 min cap

RX+
HSPU
115/85
225/155

Scaled
150 SU
Less weight

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Whiteboard:

Wednesday, August 24, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 10 @ 365 lbs

2

James
Zadrozny

4:30 PM CrossFit

1 x 5 @ 405 lbs

3

Maury
Goldstein

8:30 AM CrossFit

1 x 5 @ 385 lbs

Should have had 6

4

Adam
Cabrera

8:30 AM CrossFit

1 x 5 @ 355 lbs

5x

5

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 5 @ 320 lbs

6

scott
Tyler

4:30 PM CrossFit

1 x 5 @ 240 lbs

90%

7

Eli
Brewton

8:30 AM CrossFit

1 x 4 @ 290 lbs

8

Russell
Owens

8:30 AM CrossFit

1 x 3 @ 345 lbs

9

Chris
Adams

6:00 AM CrossFit

1 x 3 @ 310 lbs

5x270,3x290,3x310

10

Mauricio
Masili

5:00 AM CrossFit

1 x 3 @ 275 lbs

11

Harry
Green

6:30 PM CrossFit

1 x 2 @ 405 lbs

12

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 400 lbs

burnt out on 405

13

Justin
Fruitticher

4:30 PM CrossFit

1 x 3 @ 255 lbs

14

Keith
Desa

5:00 AM CrossFit

1 x 3 @ 248 lbs

135 (5), 185(5), 220(5), 233(3), 248(3)

15

Logan
Deel

8:30 AM CrossFit

1 x 3 @ 245 lbs

16

Jason
henry

4:30 PM CrossFit

1 x 2 @ 365 lbs

17

James
Hutcheson

8:30 AM CrossFit

1 x 3 @ 235 lbs

18

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 345 lbs

19

Michael
Barrow

6:00 AM CrossFit

1 x 3 @ 205 lbs

19

Nicholas
Charnas

4:30 PM CrossFit

1 x 3 @ 205 lbs

20

Nathan
Lain

8:30 AM CrossFit

1 x 2 @ 235 lbs

21

John
Veasey

6:30 PM CrossFit

1 x 2 @ 215 lbs

Started at 115-135-155-175 for warm up. Did 195 for 5 reps, 205 f...

22

Wesley
Rogers

8:30 AM CrossFit

1 x 1 @ 355 lbs

305x5/325x3

Female Clients

1

Jordyn
Bennett

6:30 PM CrossFit

1 x 5 @ 255 lbs

2

Kayla
Haley

4:30 PM CrossFit

1 x 7 @ 155 lbs

7 reps at 155 for 90% of max

3

Emily
Werner

5:30 PM CrossFit

1 x 5 @ 210 lbs

3

Tiffany
Waits

4:30 PM CrossFit

1 x 5 @ 210 lbs

4

Shayna
Rogers

5:30 PM CrossFit

1 x 4 @ 240 lbs

5

Katie
Cuson

5:00 AM CrossFit

1 x 4 @ 235 lbs

6

Danielle
O'Connor

5:00 AM CrossFit

1 x 6 @ 150 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 5 @ 170 lbs

8

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 4 @ 200 lbs

9

Katey
Mackin

5:00 AM CrossFit

1 x 3 @ 225 lbs

10

Carmen
Thompson

5:30 PM CrossFit

1 x 3 @ 215 lbs

11

Lanieeee
Bell

8:30 AM CrossFit

1 x 3 @ 180 lbs

12

Christine
Laughlin

6:30 PM CrossFit

1 x 3 @ 155 lbs

12

Rebekah
Mitchell

8:30 AM CrossFit

1 x 3 @ 155 lbs

13

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 215 lbs

13

Jessica
Kelly

5:00 AM CrossFit

1 x 2 @ 215 lbs

14

Katie
Brookes

8:30 AM CrossFit

1 x 2 @ 210 lbs

15

Margarita
Ayala

5:30 PM CrossFit

1 x 3 @ 135 lbs

16

Crystal
Berry🫐

6:00 AM CrossFit

1 x 2 @ 180 lbs

17

Lily
Laughlin

6:30 PM CrossFit

1 x 7 @ 50 lbs

18

Lee Ann
Langford

5:00 AM CrossFit

1 x 0 @ 185 lbs