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Components

Hand Release Deadlift

Metcon

Settings

Workout

10.23.19

Warm Up
150 Singles
15 Barbell Good mornings

Hand Release Deadlift (5 x 5 @ 75%)

Metcon (Time)

15min Amrap
35 Dubs or 70 Singles
7 HSPU or Db Shoulder Press
5 Thrusters

Coach Tip* Tailor this Grind workout so you finish 5+ rounds. That means try and go as heavy as possible on you thrusters. You should be able to do them in two sets. same goes for HSPU or DB Press Tailor them so its difficult to finish in one set. If strength is not of importance for you tailor the workout and do a 20min AMRAP

Cool Down
Coach led strethes

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

Whiteboard:

Wednesday, October 23, 2019

Male Clients

1

Dylan
Placher

6:30 pm CrossFit

5 x 5 @ 305 lbs

1

Ken
Saksa

5:30 pm CrossFit

5 x 5 @ 305 lbs

2

Andy
Hengstebeck

11:45 AM CrossFit

5 x 5 @ 225 lbs

2

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 225 lbs

2

Diego
Mateo

4:30 pm CrossFit

5 x 5 @ 225 lbs

2

Eric
Resman

6:00 am CrossFit

5 x 5 @ 225 lbs

2

Joe
Guyette

11:45 AM CrossFit

5 x 5 @ 225 lbs

2

William
D’Ausilio

5:30 pm CrossFit

5 x 5 @ 225 lbs

3

Bobby
Fuentes

8:00 am CrossFit

5 x 5 @ 205 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

5 x 5 @ 200 lbs

2

Melissa
Sereda

6:30 pm CrossFit

5 x 5 @ 195 lbs

3

Kelly
Stakely

8:00 am CrossFit

5 x 5 @ 175 lbs

4

Jessica
Wise

5:30 pm CrossFit

5 x 5 @ 165 lbs

5

Terri
Thomas

4:30 pm CrossFit

5 x 5 @ 155 lbs

6

Ashley
Mandeville

11:45 AM CrossFit

5 x 5 @ 135 lbs

7

Denise
Savinsky

11:45 AM CrossFit

5 x 5 @ 115 lbs

back squat

7

MC
Heller

4:30 pm CrossFit

5 x 5 @ 115 lbs

7

Nancy
Finch

8:00 am CrossFit

5 x 5 @ 115 lbs

85,90,95,100,105,115

8

Savannah
Kushner

5:30 pm CrossFit

5 x 5 @ 105 lbs

9

Marilyn
Stein

8:00 am CrossFit

5 x 5 @ 90 lbs

10

Alexis
Alvarez

6:00 am CrossFit

5 x 5 @ 85 lbs

11

Leanne
Flama

5:30 pm CrossFit

5 x 5 @ 75 lbs