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Wendler Week 2 Deadlift

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Workout

CrossFit Tuesday, Nov 20

Firehouse Warm-Up

3-5 Rounds
10 Calories Air Assault Bike
20 Calories Concept 2 Rower
30 Double-Unders

6 Minutes Athlete Specific Daily Stretching

Target two problem areas and stretch them for 90 seconds ea. Then find two more.
90 seconds x 4 rounds = 6 minutes
When clock expires = 15 Burpees

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Calculate Deadlift @ 90% of your TRAINING 1rep max.

Metcon (Time)

5Rounds
10 unbroken Deadlifts @ 40% of 90%
Sprint 100m
20 Hollow Rocks

cool down

lay on back legs up wall and stretch your posterior chain. 120 seconds

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

Whiteboard:

Tuesday, November 20, 2018

Male Clients

1

Eric
Knudsen

9:30 AM CrossFit

1 x 9 @ 410 lbs

2

John
Harris

6:00 PM CrossFit

1 x 11 @ 335 lbs

3

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 10 @ 335 lbs

4

Coach
Tony

12:00 PM CrossFit Advance...

1 x 10 @ 305 lbs

5

Paul
Greive

6:00 PM CrossFit

1 x 11 @ 275 lbs

6

Coach
Jose

9:30 AM CrossFit

1 x 9 @ 330 lbs

7

Scott
Mann

4:00 PM CrossFit

1 x 10 @ 295 lbs

8

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

1 x 10 @ 280 lbs

9

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 7 @ 365 lbs

10

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 8 @ 285 lbs

11

Espo
Espinosa

9:30 AM CrossFit

1 x 9 @ 250 lbs

12

James
Nunley

5:00 PM CrossFit

1 x 8 @ 265 lbs

13

Rob
McDaniel

5:00 PM CrossFit

1 x 7 @ 285 lbs

14

Darrin "D"
Kent

10:30 AM Open Gym

1 x 6 @ 325 lbs

15

Brendan
Swan

4:00 PM CrossFit

1 x 3 @ 365 lbs

16

Private

6:00 PM CrossFit

1 x 5 @ 190 lbs

17

Pike
Rodriguez

4:00 PM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 20 @ 150 lbs

2

Ann
Kent

9:30 AM CrossFit

1 x 15 @ 190 lbs

3

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 20 @ 125 lbs

so excited- able to activate PF strong! yeayah! warm up 5 @ 65, 5...

4

Gabby
Vizcaino

12:00 PM CrossFit Advance...

1 x 14 @ 165 lbs

5

Gloria
Marrufo

5:00 PM CrossFit

1 x 15 @ 150 lbs

5

Kerri
Evans

6:00 PM CrossFit

1 x 10 @ 225 lbs

6

Dawn
Levins

12:00 PM CrossFit Advance...

1 x 13 @ 170 lbs

7

Mallory
Thompson

9:30 AM CrossFit

1 x 8 @ 270 lbs

8

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 10 @ 215 lbs

9

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 12 @ 175 lbs

10

Maki
Garcia

8:30 AM CrossFit

1 x 12 @ 170 lbs

11

Beth
Johnson

5:00 PM CrossFit

1 x 13 @ 150 lbs

Was a day 3 years ago I could never do one at This weight!!! 👍

12

Coach
K

6:00 AM CrossFit

1 x 9 @ 200 lbs

13

Drienna
Green

8:30 AM CrossFit

1 x 7 @ 245 lbs

14

Renetta
Johnson

8:30 AM CrossFit

1 x 10 @ 170 lbs

15

Elissa
Marshall

6:00 AM CrossFit

1 x 8 @ 200 lbs

16

Britnee
Fradd

9:30 AM CrossFit

1 x 8 @ 175 lbs

17

Bautista “B”
Spears

4:00 PM CrossFit

1 x 8 @ 170 lbs

18

Jayme
Pilon

9:30 AM CrossFit

1 x 7 @ 190 lbs

19

Ana
V

12:00 PM CrossFit Advance...

1 x 5 @ 235 lbs

20

Sheri
Koch

9:30 AM CrossFit

1 x 7 @ 165 lbs

21

Jellian
Martinez

12:00 PM CrossFit Advance...

1 x 5 @ 165 lbs

22

Coach
Jaime

6:00 AM CrossFit

1 x 4 @ 205 lbs

22

Nikki
Saavedra

12:00 PM CrossFit Advance...

1 x 4 @ 205 lbs

23

Alexis
Nieto-Andrews

4:00 PM CrossFit

1 x 5 @ 105 lbs

24

Victoria
Covarrubias

5:00 AM CrossFit

1 x 160 @ 3 lbs