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Tempo Deadlifts

Frankie

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Workout

12/3/2019

Weightlifting

Tempo Deadlifts (03 Reps EOMOM for 12 Minutes )

Regular pull off ground, 5 second negative.

Start at 60% of your 1 RM and build to AHAP.

Workout of the Day

Benchmark Workout from 1/9/2018

Frankie (Time)

24-18-12-06
Wall-balls (20/14, Rx+=Heavier, 10'/9')
Kettle Bell Swings (53/35, Rx+=70/53)
Alternating Dumbbell Snatches (35/20, Rx+=50/35)

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

Whiteboard:

Tuesday, December 03, 2019

Male Clients

1

Michal
Morelos

4:30PM CrossFit

1 x 3 @ 315 lbs

1

Nick
Davidson

8:30AM CrossFit

1 x 3 @ 315 lbs

2

Cameron
Reeves

5:45PM CrossFit

2 x 3 @ 295 lbs

2

Guadalupe
Avalos

5:45PM CrossFit

2 x 3 @ 295 lbs

2

jaime
zamora

4:30PM CrossFit

1 x 3 @ 295 lbs

3

Chase
Young

4:30PM CrossFit

1 x 3 @ 275 lbs

4

Anirban
Pal

5:45PM CrossFit

3 x 3 @ 255 lbs

4

Shawn
Rice

5:45PM CrossFit

3 x 3 @ 255 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 3 @ 235 lbs

5

Seth
McClellan

5:30AM CrossFit

1 x 3 @ 235 lbs

6

Riley
Alford

6:45 PM CrossFit

6 x 3 @ 165 lbs

7

Billy
Reasner

5:30AM CrossFit

3 x 3 @ 95 lbs

8

Raine Corado
l

5:45PM CrossFit

6 x 3 @ 85 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 175 lbs

2

jesica
rice

5:45PM CrossFit

2 x 3 @ 165 lbs

3

Aleshia
Tiffin

8:30AM CrossFit

3 x 3 @ 135 lbs

3

Becky
Parrish

5:30AM CrossFit

2 x 3 @ 135 lbs

3

Melissa
McClellan

5:30AM CrossFit

2 x 3 @ 135 lbs

4

Jenn
Reeves

5:45PM CrossFit

6 x 3 @ 105 lbs

4

Paige
Holmes

5:45PM CrossFit

6 x 3 @ 105 lbs

5

Hanna
Young

4:30PM CrossFit

6 x 3 @ 95 lbs

6

Ashley
Reeves

5:45PM CrossFit

6 x 3 @ 85 lbs

as slow as possible- 8-10sec

6

Shelby
Forrest

6:45 PM CrossFit

6 x 3 @ 85 lbs

7

Christi
Reasner

5:30AM CrossFit

3 x 3 @ 65 lbs