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Components

Deadlift

Metcon

Settings

Workout

Frank the Tank

Warm-up

3 Rounds
10/7 Cal Ski
10 Good Mornings
10 Glute Bridges
R1) Walking Quad Stretch
R2) Side Lunge
R3) Spider-Man Walk

Strength

Deadlift (8@50% 6@60% 4@70% 2@75%)

Deadlift

Go off the percentages. This is not finding your max 2 rep.
https://www.youtube.com/watch?v=1ZXobu7JvvE&t=2s <<<Deadlift

Metcon

Metcon (AMRAP - Reps)

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

DO NOT COUNT THE WALLBALLS IN YOUR SCORE

https://www.youtube.com/watch?v=EqjGKsiIMCE <<<Wall Ball
https://www.youtube.com/watch?v=1ZXobu7JvvE <<<Deadlift

Core

2 rounds :
Bird dogs x 10
SA plank hold x 20 each
20 penguins

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

Whiteboard:

Wednesday, August 28, 2019

Male Clients

1

davidj
myers

5:30pm CrossFit

1 x 2 @ 365 lbs

W/nick

1

Justin
Arndt

4:30pm CrossFit

1 x 2 @ 365 lbs

1

Kyle
Ritchie

6:00am CrossFit

1 x 2 @ 365 lbs

2

Private

7:30pm CrossFit

1 x 2 @ 355 lbs

3

Todd
Dixon

4:30pm CrossFit

1 x 2 @ 345 lbs

4

Cam
Blaquiere

3:30pm CrossFit

1 x 2 @ 335 lbs

5

Alek
Kesselring

6:00am CrossFit

1 x 2 @ 315 lbs

5

Ryan
Clawges

12:00pm CrossFit

1 x 2 @ 315 lbs

5

Stephen
Sutherland

4:30pm CrossFit

1 x 2 @ 315 lbs

6

Bobby
Stanley

5:30pm CrossFit

1 x 2 @ 275 lbs

6

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 275 lbs

6

Matt
Horsman

5:30pm CrossFit

1 x 2 @ 275 lbs

6

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 275 lbs

185, 225, 255, 275

6

Ryan
Cain

6:00am CrossFit

1 x 2 @ 275 lbs

6

Tyler
Messenger

8:00am CrossFit

1 x 2 @ 275 lbs

7

Dan
Liss

6:00am CrossFit

1 x 2 @ 255 lbs

7

Ray
Betler

3:30pm CrossFit

1 x 2 @ 255 lbs

7

Thamer
Alshammari

3:30pm CrossFit

1 x 2 @ 255 lbs

8

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 225 lbs

8

Guadalupe
Leon

7:30pm CrossFit

1 x 2 @ 225 lbs

8

Shawn
Grushecky

12:00pm CrossFit

1 x 2 @ 225 lbs

9

Rob
Stansbury

5:30pm CrossFit

1 x 2 @ 185 lbs

10

Bill
Rutherford

6:00am CrossFit

1 x 2 @ 175 lbs

Female Clients

1

Kalyn
Noechel

5:30pm CrossFit

1 x 2 @ 225 lbs

1

Teresa
Stire

8:00am CrossFit

1 x 2 @ 225 lbs

2

Kirsten
Rayner

6:00am CrossFit

1 x 2 @ 215 lbs

3

Amber
Smith

6:00am CrossFit

1 x 2 @ 205 lbs

3

Rachel
Allio

4:30pm CrossFit

1 x 2 @ 205 lbs

4

Meghan
Phillips

8:00am CrossFit

1 x 2 @ 200 lbs

5

Jenna
Bailey

6:00am CrossFit

1 x 2 @ 190 lbs

6

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 185 lbs

6

Erin
McCarthy

4:30pm CrossFit

1 x 2 @ 185 lbs

7

April
Marshalek

4:30pm CrossFit

1 x 2 @ 175 lbs

7

Betsy
Johns

6:00am CrossFit

1 x 2 @ 175 lbs

7

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 175 lbs

8

Taylor
Allen

7:30pm CrossFit

1 x 2 @ 165 lbs

9

Taylor
Wroblewski

12:00pm CrossFit

1 x 2 @ 145 lbs

10

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 125 lbs

11

Gabby
Riggleman

7:30pm CrossFit

1 x 2 @ 115 lbs

12

Amy
Governor

6:30pm CrossFit

1 x 2 @ 105 lbs

35bar+15*2+20*2=105

13

Ellen
Linscheid

12:00pm CrossFit

1 x 2 @ 85 lbs