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Components

Sumo Deadlift

Negative Pull-Ups

Metcon

Settings

Workout

11/25/2019

Weightlifting

EMOM for 10 Minutes
Even: 06 Sumo Deadlifts
Odd: 03 Negative Pull-ups

Sumo Deadlift (06 Reps EOMOM for 10 Minutes )

Sumo Deadlift

Gymnastics

Negative Pull-Ups (03 Reps EOMOM for 10 Minutes )

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
05 Dumbbell Push Jerks (35s/20s, Rx+=50s/35s)
07 Box Jumps (24/20, Rx+=30/24)

Dumbbell Push Jerk: https://www.crossfit.com/essentials/the-dumbbell-push-jerk

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

Whiteboard:

Monday, November 25, 2019

Male Clients

1

Cameron
Reeves

4:30PM CrossFit

1 x 6 @ 325 lbs

1

jaime
zamora

4:30PM CrossFit

1 x 6 @ 325 lbs

2

Michal
Morelos

4:30PM CrossFit

1 x 6 @ 315 lbs

3

Nick
Davidson

8:30AM CrossFit

5 x 6 @ 275 lbs

3

Anirban
Pal

5:45PM CrossFit

1 x 6 @ 275 lbs

4

Chase
Young

4:30PM CrossFit

5 x 6 @ 225 lbs

4

Guadalupe
Avalos

8:30AM CrossFit

5 x 6 @ 225 lbs

4

Shawn
Rice

5:45PM CrossFit

2 x 6 @ 225 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 6 @ 215 lbs

6

Jacob
Young

4:30PM CrossFit

3 x 6 @ 175 lbs

6

Raine Corado
l

5:45PM CrossFit

2 x 6 @ 175 lbs

7

Teel
Reeves

4:30PM CrossFit

5 x 6 @ 85 lbs

Female Clients

1

Becky
Parrish

5:30AM CrossFit

1 x 6 @ 205 lbs

2

Tracy
May

8:30AM CrossFit

5 x 6 @ 195 lbs

3

Ashley
Reeves

5:45PM CrossFit

2 x 6 @ 175 lbs

4

jesica
rice

5:45PM CrossFit

1 x 6 @ 135 lbs

5

Emily
Hunt

5:30AM CrossFit

1 x 6 @ 125 lbs

5

Jessica
Wallace

5:30AM CrossFit

1 x 6 @ 125 lbs

5

Meg
Brown

5:30AM CrossFit

1 x 6 @ 125 lbs

6

amanda
trogus

8:30AM CrossFit

5 x 6 @ 105 lbs

6

Jenn
Reeves

4:30PM CrossFit

5 x 6 @ 105 lbs

6

Joanna
Campbell

8:30AM CrossFit

5 x 6 @ 105 lbs

7

Paige
Holmes

8:30AM CrossFit

5 x 6 @ 55 lbs