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Components

Deadlift

Metcon

1000m Ski Erg

Settings

Workout

Deadlifts, DUs + Accessory Work

Warm-up

300m Run
20 Step Back Lunges
15 GHD Hip Extensions
10 Toy Soldiers
10 Walking Toe Touches
0:20 GHD Prone Hold
10 Wipers
10 Scorpions
1 minute Jump Rope
15 RKBS (heavy)
20 Glute Bridges (0:02 HOLD each rep)

Strength

Deadlift (Overhand Grip Only)

3 touch and go reps E2MOM x 7, building in weight
Do NOT go above 80%

Metcon

Metcon (Time)

3 Rounds of:
20 Deadlifts
100 Double Unders

Rx: 185/125
Rx+: 225/155

If 100 DU cannot be completed in less than 3 minutes, scale to 300 Single Unders.

Accessory Work

1000m Ski Erg (Time)

Metcon (No Measure)

4 Rounds of:
25 Banded Face Pulls
25 Banded Pull Aparts

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

Whiteboard:

Tuesday, November 05, 2019

Male Clients

1

Scott
Kellner

6am CrossFit

1 x 3 @ 365 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 3 @ 355 lbs

2

Robby
Tabellija

12pm CrossFit

1 x 3 @ 355 lbs

3

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 3 @ 345 lbs

OH grip (hook grip). 275 before hook grip

3

Izick
Espinoza

5pm CrossFit

1 x 3 @ 345 lbs

4

Brad
Damon

6am CrossFit

1 x 3 @ 335 lbs

with wrist straps

4

Jason
Pierson

12pm CrossFit

1 x 3 @ 335 lbs

5

Hipster
Carlos

6pm CrossFit

1 x 3 @ 315 lbs

my thumbs

5

Jake
White

6am CrossFit

1 x 3 @ 315 lbs

5

Jim
Pinkerton

6am CrossFit

1 x 3 @ 315 lbs

6

Private

12pm CrossFit

1 x 3 @ 305 lbs

7

Ramon
Ulloa

4pm CrossFit

1 x 3 @ 301 lbs

8

Jaimeson
Pollen

6pm CrossFit

1 x 3 @ 295 lbs

8

Mike
Tighe

12pm CrossFit

1 x 3 @ 295 lbs

8

Nate
Cobb

12pm CrossFit

1 x 3 @ 295 lbs

dbl overhand

9

AJ!
Isabelo

6am CrossFit

1 x 3 @ 285 lbs

10

Tyler
Eickmann

8am CrossFit

4 x 3 @ 275 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 3 @ 275 lbs

sumo

10

Frank!e
Armas

4pm CrossFit

1 x 3 @ 275 lbs

10

Lenny
T

7pm CrossFit

1 x 3 @ 275 lbs

10

Moyzes
Dias

7pm CrossFit

1 x 3 @ 275 lbs

10

Mykola
Kosenko

4pm CrossFit

1 x 3 @ 275 lbs

10

Ron
Kao

7pm CrossFit

1 x 3 @ 275 lbs

10

Ryan
Goderre

5pm CrossFit

1 x 3 @ 275 lbs

11

Ashish
Grover

7am CrossFit

1 x 3 @ 260 lbs

12

Bill
Curci

4pm CrossFit

1 x 3 @ 255 lbs

12

Eric
Otero

5pm CrossFit

1 x 3 @ 255 lbs

13

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 245 lbs

14

Christopher
Gonzalez

6pm CrossFit

1 x 3 @ 240 lbs

15

Ahmed
Dahir

7am CrossFit

1 x 3 @ 215 lbs

16

Tony
Huynh

7am CrossFit

1 x 3 @ 205 lbs

17

Michael
Liu

6am CrossFit

1 x 3 @ 175 lbs

18

Jonathan
McAlexander

12pm CrossFit

1 x 3 @ 165 lbs

19

Michael
SYLLIAASEN

6pm CrossFit

1 x 3 @ 155 lbs

19

Steven
Bui

7pm CrossFit

1 x 3 @ 155 lbs

19

Trevor
Moncrief

6am CrossFit

1 x 3 @ 155 lbs

20

Mel
Nutter

7pm CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Maria
Mercado

6pm CrossFit

1 x 3 @ 225 lbs

2

Kym
Janke

4pm CrossFit

1 x 3 @ 215 lbs

2

Laura
Ringgold

4pm CrossFit

1 x 3 @ 215 lbs

3

Nicole
Schneider

5pm CrossFit

1 x 3 @ 210 lbs

4

Melissa
Gomez

7pm CrossFit

1 x 3 @ 205 lbs

5

Janis
Green

7am CrossFit

1 x 3 @ 200 lbs

6

Camille
Chamberlen

6am CrossFit

1 x 3 @ 185 lbs

6

kasey
stark

5pm CrossFit

1 x 3 @ 185 lbs

6

Michelle
Robidas

6am CrossFit

1 x 3 @ 185 lbs

7

Ruth
Rittermann

6am CrossFit

5 x 3 @ 175 lbs

been forever since I DL. I think 175 isn't my true 80% anymore

7

Lindsey
Hempy

6am CrossFit

4 x 3 @ 175 lbs

7

Heather
Dunn

4pm CrossFit

1 x 3 @ 175 lbs

8

Gretchen
Otero

5pm CrossFit

1 x 3 @ 170 lbs

8

Theresa
Brinsa

4pm CrossFit

1 x 3 @ 170 lbs

9

Alissa
Cobb

6am CrossFit

2 x 3 @ 155 lbs

9

Becca
Chang

6pm CrossFit

1 x 3 @ 155 lbs

9

Donica
Ryder ⛵️

6am CrossFit

1 x 3 @ 155 lbs

10

Private

5pm CrossFit

3 x 3 @ 140 lbs

10

Esmeralda
Bernal

6pm CrossFit

1 x 3 @ 140 lbs

11

Patricia
Brown

12pm CrossFit

7 x 5 @ 135 lbs

RDL, standing on reds

11

Kaitlin
Woods

6pm CrossFit

1 x 3 @ 135 lbs

12

Nakisha
Sivers

4pm CrossFit

1 x 3 @ 105 lbs