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Components

Deadlift

Metcon

Settings

Workout

9/20

Warm-up

1 Round:
- 1:30 Ski/Row
- 8E Hip CARs

Then, perform 2 Rounds of the Following:
- 8 KB Goblet Good Morning (2nd Round: KB Goblet Kang Squats w/:02-:03 Pause in Bottom)
- 12E Bird Dog w/Change Plate in Hand
- 50’E Banded Lateral Monster Walk (2nd Round: Forward + Reverse)

Strength

Deadlift (5-5-3-3-1-1)

Set 1: 5 w/70%
Set 2: 5 w/75%
Set 3: 3 w/80%
Set 4: 3 w/85%
Set 5: 1 w/90%
Set 6: 1 w/95%
* Athlete Notes: Perform a set every 1:45.

Metcon

Metcon (Time)

4 Rounds for Time:
- 500/400M Ski
- 15 Burpee Box Jump Overs (24"/20")

* Level 3: RX
* Level 2: 12 BBJO
* Level 1: 400/300M Ski, 9-12 BBJO or Box Step Overs
* Goal: <12:00, Cap: 15:00
* Athlete Notes: Move at a moderate (2K Ski) pace that will allow you to get right on the BBJO. Improving your ski pace will only win you a number of seconds whereas not having to stop on your BBJO or performing them smoothly and quickly will win you the most amount of time. The importance here will be on how you ski to set yourself up for success on the BBJO. Start off a little on the conservative side with pacing and then when you finish the second round, gauge how you feel to see if you can increase pace on the back half of this conditioning piece.

Cooldown

Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :20E Lizard

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

Whiteboard:

Tuesday, September 20, 2022

Male Clients

1

Adam
Gelfand

12pm CrossFit

1 x 1 @ 405 lbs

1

Alexander
Pulido

4pm CrossFit

1 x 1 @ 405 lbs

🐈‍⬛

1

Eric
Otero 👌🏾🍄🍑👌🏾

5pm CrossFit

1 x 1 @ 405 lbs

Spencie made me do it.

1

Spencer
Baker

5pm CrossFit

1 x 1 @ 405 lbs

2

Daniel
Ochoa

6am CrossFit

1 x 1 @ 385 lbs

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 385 lbs

3

Jerel
Swain

5pm CrossFit

1 x 1 @ 379.26 lbs

attempted 181kg - grip failed

4

Josh
Corrie

8am CrossFit

1 x 1 @ 355 lbs

5

Paul🍄
Miller🍑

4pm CrossFit

1 x 1 @ 345 lbs

6

Dan
Chavez

12pm CrossFit

1 x 1 @ 335 lbs

6

Miguel
Ordonez

Results For Open Gym

1 x 1 @ 335 lbs

6

Mike
Tighe

4pm CrossFit

1 x 1 @ 335 lbs

7

Pat
Paszt

12pm CrossFit

1 x 1 @ 325 lbs

7

Ryan
Figuerado

4pm CrossFit

1 x 1 @ 325 lbs

8

Andrés
Herrera

5pm CrossFit

1 x 1 @ 319 lbs

9

George
M

5am CrossFit

1 x 1 @ 315 lbs

9

Nick
Karagiannis

5pm CrossFit

1 x 1 @ 315 lbs

9

Omar
Juarez

4pm CrossFit

1 x 1 @ 315 lbs

10

Pete
Mc Workman

6am CrossFit

1 x 1 @ 305 lbs

11

Javier
Morales

6am CrossFit

1 x 1 @ 300 lbs

205, 210, 215, 225, 275

12

Moe
Mubarak

8am CrossFit

1 x 1 @ 286.65 lbs

13

Christian
Lopez

12pm CrossFit

1 x 1 @ 275 lbs

13

Sean
Grindle

4pm CrossFit

1 x 1 @ 275 lbs

80%

14

Michael
Torre

5pm CrossFit

1 x 2 @ 265 lbs

195,215,225,225,240

14

Don
Couch 🍄🍑

8am CrossFit

1 x 1 @ 265 lbs

220 235 250 Not feeling it today. Back

14

Miguel
Parra

12pm CrossFit

1 x 1 @ 265 lbs

15

Joel
Briggs

8am CrossFit

1 x 1 @ 250 lbs

16

Bill
Curci

Results For Open Gym

1 x 1 @ 235 lbs

185-195-205-215-225-235 - maybe had a little more but good place ...

17

David
Hugenbruch

4pm CrossFit

1 x 1 @ 215 lbs

155x5, 165x5, 175x3, 185x3, 195x1, 215x1 (not sure what max is)

18

Ash
Kashani

6am CrossFit

5 x 25 @ 175 lbs

Started with 125

19

Gary
Waldrop

5am CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 275 lbs

More in tank, started too light - was sore

2

Priscilla
Villarreal

5pm CrossFit

1 x 1 @ 255 lbs

Felt good

3

Betsy
Gelfand

5am CrossFit

1 x 1 @ 240 lbs

3

Maria
Mercado

6pm CrossFit

1 x 1 @ 240 lbs

Started at 210

4

Jalitza
"Jolly" Ca ...

6am CrossFit

1 x 1 @ 235 lbs

4

Rachael
Hoffman

4pm CrossFit

1 x 1 @ 235 lbs

Need to keep closer to body

5

Steph
Jarosz

8am CrossFit

1 x 1 @ 231.52 lbs

6

Chelsea
Roche

Results For Open Gym

1 x 1 @ 225 lbs

5 x 155 5 x 185 3 x 205 3 x 215 1 x 225

7

Shayna
Waechter

8am CrossFit

1 x 1 @ 220 lbs

I think 😂

7

Vienna
Kaiser

8am CrossFit

1 x 1 @ 220 lbs

160-170-185-195-210-220

8

Cierra
🌌

12pm CrossFit

1 x 1 @ 215 lbs

8

Erin
Kerchner

5pm CrossFit

1 x 1 @ 215 lbs

8

Rachael
Record

7am CrossFit

1 x 1 @ 215 lbs

9

Private

5pm CrossFit

1 x 1 @ 213.88 lbs

10

Sheila
Wong

8am CrossFit

1 x 1 @ 205 lbs

11

Jen
Carroll

Results For Open Gym

1 x 1 @ 200 lbs

12

Donica
Ryder ⛵️

5am CrossFit

2 x 1 @ 195 lbs

12

Alissa
Cobb

8am CrossFit

1 x 1 @ 195 lbs

12

Cynthia Flavia
Belman

5pm CrossFit

1 x 1 @ 195 lbs

12

Shannon
Blyth

7am CrossFit

1 x 1 @ 195 lbs

13

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 190 lbs

14

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 185 lbs

15

Elizabeth
Mele

5am CrossFit

1 x 1 @ 175 lbs

15

Gretchen
Otero

7am CrossFit

1 x 1 @ 175 lbs

16

Phoebe
Seaver

7am CrossFit

1 x 1 @ 165 lbs

Failed 175

16

Sabrina
Tuell

8am CrossFit

1 x 1 @ 165 lbs

17

Helen🍄🍑
Ma

5am CrossFit

1 x 1 @ 155 lbs

18

Tammy
Nguyen

6am CrossFit

1 x 1 @ 150 lbs

19

Heather
Dunn

12pm CrossFit

1 x 1 @ 145 lbs

20

April
Hernandez

8am CrossFit

1 x 1 @ 20 lbs

Step ups w/db

21

Katya
Hurwitz

5pm CrossFit

1 x 1 @ 0 lbs

85 85 90