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Components

Deadlift

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Deadlift (3 - 3 - 3 climbing)

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
10 Minute AMRAP of:
10 deadlifts (225/155)
10 dumbbell bench press (50s/35s)
10 box jumps (24/20)

Rx+ =
10 Minute AMRAP of:
10 deadlifts (275/185)
10 dumbbell bench press (70s/50s)
10 box jumps (30/24)

May be done with a partner. Start on opposite movements and switch when both athletes have completed their reps.

Extra

C: Metcon (6 Rounds for time)

Rx =
E3M x 6 sets
25/20 calorie bike

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

Whiteboard:

Friday, December 03, 2021

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 3 @ 475 lbs

2

Chase
Gentilhomme

CrossFit: 5:00 AM

1 x 3 @ 455 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 405 lbs

4

Adam
Cole

CrossFit: 12:00 PM

1 x 3 @ 375 lbs

5

Jesse
Cook

Open Gym

1 x 3 @ 363 lbs

6

Josh
Patch

Open Gym

1 x 3 @ 355 lbs

7

Private

CrossFit: 6:00 AM

1 x 3 @ 345 lbs

8

BJ
Marsh

CrossFit: 5:00 AM

1 x 3 @ 335 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 3 @ 335 lbs

9

Private

Open Gym

1 x 3 @ 315 lbs

9

Johndavid
Storn

CrossFit: 12:00 PM

1 x 3 @ 315 lbs

10

Ben
Kulp

CrossFit: 12:00 PM

1 x 3 @ 275 lbs

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

1 x 3 @ 285 lbs

1

Taryn
Hubert

CrossFit: 12:00 PM

1 x 3 @ 285 lbs

2

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 3 @ 235 lbs

3

Anna
McKay

CrossFit: 6:00 AM

1 x 3 @ 225 lbs

brokeback mountain

4

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 3 @ 205 lbs

5

Olivia
Jaras

CrossFit: 5:00 AM

1 x 3 @ 185 lbs

6

marjie
bish

CrossFit: 6:00 AM

1 x 3 @ 165 lbs

Maxed at one rep of 175

6

Renee
Dunn

CrossFit: 4:30 PM

1 x 3 @ 165 lbs

7

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 3 @ 153 lbs

Stopped at SIJ pain! (Look at me being responsible)