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Components

Hand Release Deadlift

Metcon

Settings

Workout

10.1.19

Warm Up
400m Row
10 Barbell Good mornings
400m row

Hand Release Deadlift (1 Rep Max HR Deadlift or 4x6 @ 75%)

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
10 DB Clusters
10 Burpee Box Jumps
10 Cal Row/Bike
10 HSPU or DB Shoulder Press

Coach Tip* This 20min Grinder has a relatively new movement. Moderate to heavy weight on DBs for the clusters, high Burpee Box Jumps and Strict HSPU are encouraged. Aim to finish 5+ Rounds

Cool Down
Coach led stretches

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

Whiteboard:

Tuesday, October 01, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

1 x 1 @ 425 lbs

2

Austin
Jennings

5:30 pm CrossFit

1 x 1 @ 405 lbs

2

Dylan
Placher

4:30 pm CrossFit

1 x 1 @ 405 lbs

3

Josh
Bridge

4:30 pm CrossFit

1 x 1 @ 365 lbs

4

Costa
Poulias

8:00 am CrossFit

1 x 1 @ 325 lbs

failed 345

4

Herbert
Segura

6:00 am CrossFit

1 x 1 @ 325 lbs

5

Kevin
Potter

11:45 AM CrossFit

4 x 6 @ 285 lbs

6

Donnie
Keller

8:00 am CrossFit

6 x 4 @ 275 lbs

7

Matthew
Slaughter

6:00 am CrossFit

4 x 6 @ 255 lbs

8

David
Dore-Smith

4:30 pm CrossFit

3 x 1 @ 245 lbs

9

Andy
Hengstebeck

11:45 AM CrossFit

4 x 6 @ 235 lbs

10

Bobby
Fuentes

8:00 am CrossFit

1 x 1 @ 225 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

1 x 1 @ 365 lbs

2

Katie
Cook

6:00 am CrossFit

1 x 1 @ 245 lbs

3

Melissa
Sereda

6:30 pm CrossFit

1 x 1 @ 225 lbs

4

Jessica
Wise

11:45 AM CrossFit

1 x 1 @ 215 lbs

4

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 215 lbs

5

Laura
Paradiso

6:00 am CrossFit

1 x 1 @ 205 lbs

5

Terri
Thomas

4:30 pm CrossFit

1 x 1 @ 205 lbs

6

Lori
Bevins

6:00 am CrossFit

1 x 1 @ 175 lbs

7

Ana
Soundara

6:00 am CrossFit

1 x 1 @ 155 lbs

7

Judy
DaRocha

6:00 am CrossFit

1 x 1 @ 155 lbs

8

MC
Heller

11:45 AM CrossFit

1 x 1 @ 145 lbs

9

Jacqui
Fuentes

8:00 am CrossFit

1 x 4 @ 95 lbs