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Press
Sumo Deadlift
Metcon
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Location
(All)
Crossfit Charlottesville
Program
CrossFit
Focus
HWPO Affiliate
Sweat
Date
Workout
Press/Sumo Deadlift | WOD 11.8.18 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
Press/Sumo Deadlift | WOD 11.8.18
A1: Press (3 x 8 @ 31X1 tempo)
Same weight across all work sets. Try to go slightly heavier than last week.
A2: Sumo Deadlift (3 x 8 @20X1 tempo)
Sumo Deadlift
Perform these two movements as a superset.
Warm up both barbells to work weight, and then perform a set of presses, followed by a set of sumo deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough.
Metcon (AMRAP - Rounds and Reps)
AMRAP in 20 minutes:
400m Run
12 Deadlift, 225/155lbs
8 Handstand Push-ups
Scale the load on the deadlift as needed. Scale the ROM on the HSPU up to two abmats, perform box piked HSPU, or push-ups.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 08, 2018
Male Clients
1
Yannick
Fayolle
CrossFit: 8:00 AM
3 x 8 @ 145 lbs
2
Adam
Griggs
CrossFit: 5:45 PM
3 x 8 @ 135 lbs
2
Andrew
Cox
CrossFit: 5:45 PM
3 x 8 @ 135 lbs
3
Brad
Puffenbarger
CrossFit: 6:45 PM
3 x 8 @ 125 lbs
4
Kyle
Redinger
CrossFit: 4:45 PM
3 x 8 @ 120 lbs
115, 120, 125x5
5
Christian
Baumgardner
CrossFit: 6:00 AM
3 x 8 @ 115 lbs
5
Kyle
O’Donnell
CrossFit: 6:00 AM
3 x 8 @ 115 lbs
6
Chris
Obenshain
CrossFit: 4:45 PM
3 x 8 @ 105 lbs
6
shelly
root
CrossFit: 8:00 AM
3 x 8 @ 105 lbs
7
Alexander
Ramey
CrossFit: 5:45 PM
3 x 8 @ 95 lbs
7
Chris
Martsolf
CrossFit: 5:45 PM
3 x 8 @ 95 lbs
7
Daniel
Nolan
CrossFit: 5:45 PM
3 x 8 @ 95 lbs
7
Kurt
Slangerup
CrossFit: 5:45 PM
3 x 8 @ 95 lbs
7
Private
CrossFit: 5:45 PM
3 x 8 @ 95 lbs
7
Nick
Hurd
CrossFit: 4:45 PM
3 x 8 @ 95 lbs
8
Eric
Charles
CrossFit: 5:45 PM
3 x 8 @ 85 lbs
Female Clients
1
Audrey
Castlen
CrossFit: 4:45 PM
3 x 8 @ 65 lbs
1
Colleen
O’Connor
CrossFit: 4:45 PM
3 x 8 @ 65 lbs
1
Private
CrossFit: 5:45 PM
3 x 8 @ 65 lbs
1
Taylor
Craig
CrossFit: 6:00 AM
3 x 8 @ 65 lbs
2
Emily
Falk
CrossFit: 4:45 PM
3 x 8 @ 60 lbs
2
Hannah
Lewis
CrossFit: 6:00 AM
3 x 8 @ 60 lbs
2
Morgan
Reitz
CrossFit: 4:45 PM
3 x 8 @ 60 lbs
3
Jamie
Myers
CrossFit: 4:45 PM
3 x 8 @ 57 lbs
4
Leslie
Hubbbard
CrossFit: 6:00 AM
3 x 8 @ 55 lbs
5
Jing
Mu
CrossFit: 8:00 AM
3 x 8 @ 45 lbs
6
Bonnie
Hanks
CrossFit: 8:00 AM
3 x 8 @ 32 lbs
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