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Components

Deadlift

Metcon

Metcon

Metcon

Settings

Workout

Monday

Warm-up

General Warm-up (7 min cap)

4 SETS
7 Barbell DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift

Deadlift*

*Build to 3RM Deadlift.

20 MIN TIME CAP

Workout

RX: Metcon (Time)

FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)
50 Dubs

into...

200m Run

-10:00 Hard Cap-

INT: Metcon (Time)

FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (135/95)
100 Singles

into...

200m Run

-10:00 Hard Cap-

BC: Metcon (Time)

FOR TIME
200m Run

Into...

3 ROUNDS
15 KB Deadlifts
100 Singles

into...

200m Run

-10:00 Hard Cap-

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

Whiteboard:

Monday, September 23, 2019

Male Clients

1

Locke
Gamblin

5:30 PM CrossFit

1 x 3 @ 415 lbs

2

JONATHAN
KEGEL

7:15 AM CrossFit

1 x 3 @ 405 lbs

3

Giancarlo
jimenez

6:45 PM CrossFit

1 x 3 @ 395 lbs

4

Jose
Dou

12:00 PM CrossFit

1 x 3 @ 385 lbs

5

Jason
Burg

6:00 AM CrossFit

1 x 3 @ 375 lbs

6

daniel
silva

7:15 AM CrossFit

1 x 3 @ 365 lbs

6

Luis
Mojica

12:00 PM CrossFit

1 x 3 @ 365 lbs

6

Tyler
Zech

5:30 PM CrossFit

1 x 3 @ 365 lbs

7

juan
castro

6:00 AM CrossFit

1 x 3 @ 355 lbs

7

Mark
Ehlert

12:00 PM CrossFit

1 x 3 @ 355 lbs

Very pleased with this

8

Alexis
Dume

6:45 PM CrossFit

1 x 3 @ 335 lbs

8

Fernando
Tulha

6:45 PM CrossFit

1 x 3 @ 335 lbs

9

Private

7:15 AM CrossFit

1 x 3 @ 315 lbs

10

Carlos
Olivares

6:45 PM CrossFit

1 x 3 @ 295 lbs

11

Carlos
Barrios

6:00 AM CrossFit

1 x 3 @ 275 lbs

11

Luiz
Andrade

7:15 AM CrossFit

1 x 3 @ 275 lbs

11

Manuel
Villanueva

6:45 PM CrossFit

1 x 3 @ 275 lbs

12

Julio
Fernandez

5:30 PM CrossFit

1 x 3 @ 265 lbs

Shaky. Hand adjustment for 3rd rep

13

Gianpaolo
Sirizzotti

4:15 PM CrossFit

1 x 3 @ 255 lbs

14

David
Lozano

6:45 PM CrossFit

1 x 3 @ 245 lbs

14

Tim
Roorda

4:15 PM CrossFit

1 x 3 @ 245 lbs

15

Francisco
Narvaez

12:00 PM CrossFit

1 x 3 @ 225 lbs

16

Private

12:00 PM CrossFit

1 x 3 @ 205 lbs

17

Luis
Hernandez

8:30 AM CrossFit

1 x 3 @ 195 lbs

18

Kiran
Dwaram

6:45 PM CrossFit

1 x 3 @ 175 lbs

19

Paco
Brignoni

6:00 AM CrossFit

5 x 3 @ 145 lbs

Female Clients

1

Ramon
Ferreira

12:00 PM CrossFit

1 x 3 @ 365 lbs

2

Eliana
Castro

6:00 AM CrossFit

1 x 3 @ 275 lbs

3

Laurent
Fereira

5:30 PM CrossFit

1 x 3 @ 265 lbs

4 sets

4

Tatiane
Mendes

6:45 PM CrossFit

1 x 3 @ 225 lbs

5

Bruna
Penn

6:45 PM CrossFit

1 x 3 @ 205 lbs

6

daniela
sanchez

4:15 PM CrossFit

1 x 3 @ 185 lbs

6

Hevelyn
CARELI

8:30 AM CrossFit

1 x 3 @ 185 lbs

7

Gaby
Aguirre

5:30 PM CrossFit

1 x 3 @ 165 lbs

7

marienyeli
salima

6:45 PM CrossFit

1 x 3 @ 165 lbs

7

Paola
Alvarez

5:30 PM CrossFit

1 x 3 @ 165 lbs

8

claudia
Adarme

7:15 AM CrossFit

1 x 3 @ 155 lbs

8

GRANETH
PALMERI

6:45 PM CrossFit

1 x 3 @ 155 lbs

8

Nathalya
Briceno

6:45 PM CrossFit

1 x 3 @ 155 lbs

9

Romina
Pereira

5:30 PM CrossFit

1 x 3 @ 135 lbs

10

Magdelin
Goitia

6:45 PM CrossFit

1 x 3 @ 115 lbs

11

Julia
Fonseca

8:30 AM CrossFit

1 x 3 @ 105 lbs

12

Maha
Rafiq

6:45 PM CrossFit

1 x 3 @ 95 lbs

13

maria
mendoza

12:00 PM CrossFit

1 x 3 @ 65 lbs

14

silva
yamilka

6:45 PM CrossFit

1 x 3 @ 45 lbs