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Components
Deadlift
Smooth Criminal
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Smooth Criminal - 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):
22 (8/14)
Workout
Smooth Criminal
Starting with those deadlifts, the goal is to not only build to that heavy 2-rep, but to also gauge what weight you may need to scale the deadlift down to. It should be a weight you could do all 15 reps unbroken when fresh. However, breaking into sets early will allow for consistency later on. At the start, imagine you're 10 minutes into the metcon, and that will give you an idea of the pace you'll need to hold. Today is a benchmark, which means at some point this will be retested. Get a good score, and move well while you do it.
Weightlifting
Deadlift (Build to a Heavy 6 - 4 - 2)
Deadlift
Metcon
Smooth Criminal (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Bill
Olson
6:30 PM Crossfit
1 x 2 @ 355 lbs
245-295-355
1
Josh
Randall
6:30 PM Crossfit
1 x 2 @ 355 lbs
245x295x355
2
Dennis
Florence
5:30 PM CrossFit
1 x 2 @ 335 lbs
3
Jeffrey
Stark
4:30 PM CrossFit
1 x 2 @ 315 lbs
225-295-315
4
Private
9:00AM to 3:00PM Open Gym
1 x 2 @ 305 lbs
4
Dan
Meyer
6:30 PM Crossfit
1 x 2 @ 305 lbs
225 x6, 255 x4, 305 x2
5
Joel
Pierce
6:00 AM CrossFit
1 x 2 @ 265 lbs
6
Eric
Levy
3:30 PM Crossfit
1 x 2 @ 245 lbs
215, 245, 275 (failed)
Female Clients
1
Kariann
Stark
3:30 PM Crossfit
1 x 2 @ 290 lbs
215-235-290
2
Tara
Ogden
6:00 AM CrossFit
1 x 2 @ 265 lbs
3
Private
9:00AM to 3:00PM Open Gym
1 x 2 @ 235 lbs
4
Rachel
Balsiger
9:00AM to 3:00PM Open Gym
1 x 2 @ 225 lbs
180-205-225
5
Marian
Squires
3:30 PM Crossfit
1 x 2 @ 205 lbs
6
Cindy
Layton
8:00 AM CrossFit
1 x 2 @ 185 lbs
135(6)/165(4)
6
Courtney
Randall
6:30 PM Crossfit
1 x 2 @ 185 lbs
7
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
1 x 2 @ 165 lbs
8
Tammy
Houde
8:00 AM CrossFit
1 x 2 @ 155 lbs
115,135,155
9
Andrea
Fabry
3:30 PM Crossfit
1 x 2 @ 150 lbs
10
Abigail
Harris
6:30 PM Crossfit
1 x 2 @ 145 lbs
6 @ 115 4@135
11
Samantha
Vigil
8:00 AM CrossFit
1 x 2 @ 105 lbs
12
Allison
Cesare
6:30 PM Crossfit
1 x 2 @ 85 lbs
12
Judy
Meyer
6:30 PM Crossfit
1 x 2 @ 85 lbs
55 x6, 75 x4, 85 x2
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