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Wendler Deadlift Week 3

Metcon

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Workout

CrossFit Nov 29

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

Wendler Warm-Up

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

Wendler Deadlift Week 3 (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages off of 90% of your Training 1 Rep Max

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
DB Box Step-Ups (35#/25#)
Deadlifts @ 40% 1 Rep Max
Bar Facing Burpees

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

Whiteboard:

Thursday, November 29, 2018

Male Clients

1

John
Harris

6:00 PM CrossFit

1 x 10 @ 355 lbs

2

Coach
Jose

8:30 AM CrossFit

1 x 10 @ 345 lbs

3

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 11 @ 290 lbs

4

Coach
Jake

12:00 PM CrossFit Advance...

1 x 8 @ 385 lbs

5

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 11 @ 245 lbs

6

Espo
Espinosa

9:30 AM CrossFit

1 x 10 @ 265 lbs

7

Coach
Tony

12:00 PM CrossFit Advance...

1 x 8 @ 320 lbs

8

Scott
Mann

5:00 AM CrossFit

1 x 8 @ 315 lbs

9

Steve
Loner

9:30 AM CrossFit

1 x 7 @ 320 lbs

10

Private

6:00 PM CrossFit

1 x 10 @ 200 lbs

11

Robbie
Ahn

8:30 AM CrossFit

1 x 9 @ 190 lbs

12

Jay
Sellars

9:30 AM CrossFit

1 x 5 @ 310 lbs

13

Jared “Cheeze”
Cheselske

8:30 AM CrossFit

1 x 3 @ 325 lbs

14

Gejo
Salgado

4:00 PM CrossFit

1 x 2 @ 305 lbs

pr 305

Female Clients

1

Ann
Kent

9:30 AM CrossFit

1 x 13 @ 200 lbs

1

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 20 @ 130 lbs

need to be careful and still have strong activation of PF- at the...

2

Mallory
Thompson

4:00 PM CrossFit

1 x 9 @ 285 lbs

3

Jen
Loner

9:30 AM CrossFit

1 x 15 @ 170 lbs

4

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 15 @ 160 lbs

5

Kerri
Evans

6:00 PM CrossFit

1 x 10 @ 235 lbs

6

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 12 @ 185 lbs

7

Jayme
Pilon

9:30 AM CrossFit

1 x 10 @ 200 lbs

8

Silvana
Hunt

10:30 AM Open Gym

1 x 9 @ 215 lbs

Did week 2 @ 90 %

9

Elissa
Marshall

6:00 AM CrossFit

1 x 10 @ 190 lbs

10

Coach
K

5:00 AM CrossFit

1 x 9 @ 210 lbs

11

Drienna
Green

8:30 AM CrossFit

1 x 7 @ 255 lbs

12

Coach
Geo

8:30 AM CrossFit

1 x 7 @ 235 lbs

13

Gabby
Vizcaino

4:00 PM CrossFit

1 x 9 @ 175 lbs

14

Nikki
Saavedra

4:00 PM CrossFit

1 x 7 @ 215 lbs

15

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 6 @ 225 lbs

16

Lori
Sloan

6:00 PM CrossFit

1 x 10 @ 125 lbs

17

Sheri
Koch

6:00 AM CrossFit

1 x 7 @ 170 lbs

18

Coach
Jaime

8:30 AM CrossFit

1 x 5 @ 215 lbs

Bar was slipping. Use chalk next time.

19

Debbie
Currlin

6:00 AM CrossFit

1 x 6 @ 175 lbs

20

Beth
Johnson

4:00 PM CrossFit

1 x 6 @ 165 lbs

21

Private

6:00 AM CrossFit

1 x 5 @ 190 lbs

22

Renetta
Johnson

8:30 AM CrossFit

1 x 5 @ 180 lbs

23

Ashley
Fiala

12:00 PM CrossFit Advance...

1 x 4 @ 210 lbs

24

Victoria
Covarrubias

5:00 AM CrossFit

1 x 165 @ 5 lbs

25

Amy
Wilson

6:00 AM CrossFit

1 x 3 @ 240 lbs

meh :/

26

Kenzie
Farrier

4:00 PM CrossFit

1 x 7 @ 100 lbs

27

Leah
Braun

12:00 PM CrossFit Advance...

1 x 3 @ 160 lbs