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Components
Deadlift
Optimus Prime
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Optimus Prime - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 3:00PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (18/17)
Workout
Optimus Prime
Building to a heavy 2-rep first, expect to base the weight you'll use during the metcon off of that last 2-rep. The weight should be light enough that you can do all 7 unbroken quickly all 7 minutes. Strategizing the wallballs: yes that first minute will be your biggest set. It does not mean go unbroken. It should be a big set, and set you up for success in the later minutes. Something you could try to repeat. Today is an AMRAP, but one strategy could be to think of it as an EMOM. Decide how many you want each minute, try and stick to it. And there at the end, when you're nearly dead but not quite yet, pick up the ball and get 5. 5 is a doable number, so do extremely fast sets of 5. It's all about making it mentally manageable. Do that, and you'll be successful.
Weightlifting
Deadlift (Build to Heavy Set of 6 - 4 - 2)
Deadlift
Metcon
Optimus Prime (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
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Whiteboard:
Friday, October 26, 2018
Male Clients
1
Nich
Thompson
4:30 PM CrossFit
1 x 2 @ 455 lbs
2
Joseph
Stier
3:30 PM Crossfit
1 x 2 @ 415 lbs
3
Brent
Buenger
9:00AM to 3:00PM Open Gym
1 x 2 @ 405 lbs
3
Colin
Fabry
9:00AM to 3:00PM Open Gym
1 x 2 @ 405 lbs
335x6 - 365x4 - 405x2
3
Josh
Randall
4:30 PM CrossFit
1 x 2 @ 405 lbs
4
Benjamin
Green
3:30 PM Crossfit
1 x 2 @ 365 lbs
5
Bill
Olson
6:30 PM Crossfit
1 x 2 @ 355 lbs
315-355
5
Scott
Jackson
6:30 PM Crossfit
1 x 2 @ 355 lbs
6
Dennis
Florence
6:00 AM CrossFit
1 x 2 @ 345 lbs
7
Cody
Gress
6:30 PM Crossfit
1 x 2 @ 335 lbs
255-295-335
7
Jeffrey
Stark
4:30 PM CrossFit
1 x 2 @ 335 lbs
255 - 315 - 335
8
Daren
Layton
6:00 AM CrossFit
1 x 2 @ 325 lbs
9
Dan
Meyer
6:30 PM Crossfit
1 x 2 @ 300 lbs
135x6, 185x6, 225x6, 255x6, 285x4, 300x2
9
Santiago
Robles
4:30 PM CrossFit
1 x 2 @ 300 lbs
10
Eric
Levy
4:30 PM CrossFit
1 x 2 @ 245 lbs
11
Joel
Pierce
6:00 AM CrossFit
1 x 2 @ 225 lbs
12
Tony
Ortega
8:00 AM CrossFit
1 x 2 @ 205 lbs
165-185-205
13
George
Millman
4:30 PM CrossFit
1 x 2 @ 135 lbs
metcon 36
Female Clients
1
Kariann
Stark
3:30 PM Crossfit
1 x 2 @ 285 lbs
215-235-285
2
Tara
Ogden
8:00 AM CrossFit
1 x 2 @ 240 lbs
3
Crystal
Gress
6:30 PM Crossfit
1 x 2 @ 235 lbs
6@185 4@215 2@235
4
Ali
Florence
8:00 AM CrossFit
1 x 2 @ 205 lbs
175 (6) - 195 (4) - 205 (2)
4
Jenna
Steele
3:30 PM Crossfit
1 x 2 @ 205 lbs
5
Marian
Squires
8:00 AM CrossFit
1 x 2 @ 200 lbs
6
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
1 x 2 @ 195 lbs
7
Lily
Jackson
6:30 PM Crossfit
1 x 2 @ 175 lbs
8
Abigail
Harris
6:30 PM Crossfit
1 x 2 @ 155 lbs
8
Tammy
Houde
8:00 AM CrossFit
1 x 2 @ 155 lbs
85lbs x6 135lbsx4
9
Andrea
Fabry
3:30 PM Crossfit
1 x 2 @ 145 lbs
9
Jennifer
Bury
4:30 PM CrossFit
1 x 2 @ 145 lbs
blah...pulled back on 195
9
Rachel
Hodges
4:30 PM CrossFit
1 x 2 @ 145 lbs
10
Heather
Shepherd
4:30 PM CrossFit
1 x 6 @ 105 lbs
11
Keri
Enriquez
3:30 PM Crossfit
215 x 2 @ 0 lbs
11
Erin
Johnson
6:00 AM CrossFit
1 x 2 @ 0 lbs
11
Kaitlyn
Fabry
9:00AM to 3:00PM Open Gym
1 x 1 @ 230 lbs
175-205-230 Failed 2nd rep
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