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Wendler Week 4 Deload ...

Metcon

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Workout

CrossFit, Dec 6th

Warm-up

Row 800m
Junkyard Dog

Wendler Week 4 Deload Week (Today is Deadlifts)

5 @ 40%, 5 @ 50%, 5 @ 60%

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
10 Burpee Box Jump Overs
4 Three Position Sntach Pauses @ 115% of 1rm (1 second pause at each 1" off ground, the knees, and in the hip crease, but don’t snatch)
10 GHD Hip Extensions

Try and develop an awareness of tension in your hamstring vs loss of tension in your hamstring

cool down

3 Minutes Air Assault Bike (minimum 30 Calories)
10 Super Slow Back Extensions

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

Whiteboard:

Thursday, December 06, 2018

Male Clients

1

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 5 @ 245 lbs

1

Gejo
Salgado

12:00 PM CrossFit Advance...

1 x 5 @ 245 lbs

2

Coach
Tony

12:00 PM CrossFit Advance...

1 x 5 @ 205 lbs

2

Steve
Loner

9:30 AM CrossFit

1 x 5 @ 205 lbs

3

Scott
Mann

8:30 AM CrossFit

1 x 5 @ 195 lbs

4

Patrick
Elsasser

9:30 AM CrossFit

1 x 5 @ 190 lbs

5

Espo
Espinosa

9:30 AM CrossFit

1 x 5 @ 175 lbs

6

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 5 @ 155 lbs

7

Mike
Holley

4:00 PM CrossFit

1 x 5 @ 135 lbs

8

Robbie
Ahn

8:30 AM CrossFit

1 x 5 @ 120 lbs

9

Private

5:00 PM CrossFit

1 x 5 @ 65 lbs

Female Clients

1

Mallory
Thompson

8:30 AM CrossFit

1 x 5 @ 185 lbs

2

Amy
Wilson

6:00 AM CrossFit

1 x 5 @ 175 lbs

2

Angela
Young

12:00 PM CrossFit Advance...

1 x 5 @ 175 lbs

2

Elissa
Marshall

6:00 AM CrossFit

1 x 5 @ 175 lbs

3

Ana
V

10:30 AM Open Gym

1 x 5 @ 170 lbs

4

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 160 lbs

5

Sissy
Bojorquez

9:30 AM CrossFit

1 x 5 @ 145 lbs

6

Kerri
Evans

5:00 PM CrossFit

1 x 5 @ 140 lbs

added wrong should have been 145

7

Coach
Jaime

5:00 AM CrossFit

1 x 5 @ 135 lbs

7

Heather
Turski

9:30 AM CrossFit

1 x 5 @ 135 lbs

7

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 5 @ 135 lbs

8

Ashley
Fiala

9:30 AM CrossFit

1 x 5 @ 130 lbs

9

Ann
Kent

4:00 PM CrossFit

1 x 5 @ 125 lbs

9

Jayme
Pilon

4:00 PM CrossFit

1 x 5 @ 125 lbs

9

Private

6:00 AM CrossFit

1 x 5 @ 125 lbs

9

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 5 @ 125 lbs

10

Bautista “B”
Spears

9:30 AM CrossFit

1 x 5 @ 115 lbs

10

Britnee
Fradd

5:00 PM CrossFit

1 x 5 @ 115 lbs

10

Renetta
Johnson

8:30 AM CrossFit

1 x 5 @ 115 lbs

11

Debbie
Currlin

5:00 PM CrossFit

1 x 5 @ 110 lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

1 x 5 @ 110 lbs

11

Sheri
Koch

6:00 AM CrossFit

1 x 5 @ 110 lbs

12

Beth
Johnson

5:00 PM CrossFit

1 x 5 @ 100 lbs

12

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 5 @ 100 lbs

12

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 5 @ 100 lbs

13

Lindsey
Aronson

5:00 AM CrossFit

1 x 5 @ 85 lbs

14

Kenzie
Farrier

4:00 PM CrossFit

1 x 5 @ 65 lbs

15

Candice
Holley

4:00 PM CrossFit

1 x 2 @ 95 lbs