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Components
Deadlift
Metcon
Bench Press
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Saturday - RVC
Class
(All)
Open Gym
CrossFit: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Saturday
Metcon
A: Deadlift (5 - 3 - 1)
Start at 65-70% for 5 reps.
Partner WOD
B: Metcon (AMRAP - Rounds and Reps)
Rx =
15 minute AMRAP of:
50 calorie ski or bike
20 deadlifts
Increase weight every round
Rd 1 - (185/125)
Rd 2 - (205/145)
Rd 3 - (225/155)
Rd 4 - (255/175)
Rd 5 - (275/185)
Rd 6 - (295/205)
Rd 7 - (315/215)
Extra
C: Bench Press (7-7-7-7 climbing)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 11, 2021
Male Clients
1
Andy
Kaestle
Open Gym
1 x 1 @ 425 lbs
395 for 5, 415 for 3, 425 for 1
2
Private
Open Gym
1 x 1 @ 335 lbs
Female Clients
1
Gillian
Sowden
Open Gym
1 x 1 @ 233 lbs
2
Anna
McKay
Open Gym
1 x 1 @ 215 lbs
Back probs still
2
Michaela
Goodwin
Open Gym
1 x 1 @ 215 lbs
175, 195, 215 staying light
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