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Press
Romanian Deadlift
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Location
(All)
Crossfit Charlottesville
Program
CrossFit
Focus
HWPO Affiliate
Sweat
Date
Workout
Press/RDL | WOD 12.13.18 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (14/11)
Workout
Press/RDL | WOD 12.13.18
A1: Press (3 x 6 @20X1 tempo)
A2: Romanian Deadlift (3 x 6 @30X1 tempo)
Perform these two movements as a superset.
Warm up both barbells to work weight, and then perform a set of presses, followed by a set of Romanian deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Same weight across all works sets for each movement. The last few reps of each set should be tough. Try to go slightly heavier than last week.
Not For Time
4-5 rounds or 20 minutes NOT for time of:
3/side Turkish Get-Ups
3 Rope Climbs
12/arm Single Arm Russian Kettlebell Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 13, 2018
Male Clients
1
Yannick
Fayolle
CrossFit: 12:00 PM
3 x 6 @ 160 lbs
2
Kurt
Slangerup
CrossFit: 5:45 PM
3 x 6 @ 145 lbs
3
Kyle
O’Donnell
CrossFit: 6:00 AM
3 x 6 @ 135 lbs
4
Jess
Achenbach
CrossFit: 12:00 PM
3 x 6 @ 125 lbs
5
Chris
Obenshain
CrossFit: 4:45 PM
3 x 6 @ 120 lbs
6
Nick
Hurd
CrossFit: 12:00 PM
3 x 6 @ 115 lbs
7
Frank
Wisnieski
CrossFit: 5:45 PM
3 x 6 @ 95 lbs
7
Kyle
McCrory
CrossFit: 12:00 PM
3 x 6 @ 95 lbs
7
Robert
Hammell
CrossFit: 5:45 PM
3 x 6 @ 95 lbs
8
Private
CrossFit: 6:00 AM
3 x 6 @ 85 lbs
8
Josh
Gordon
CrossFit: 12:00 PM
3 x 6 @ 85 lbs
8
William
Tyler
CrossFit: 6:00 AM
3 x 6 @ 85 lbs
9
Derek
Hall
CrossFit: 5:45 PM
3 x 6 @ 65 lbs
10
Kyle
Redinger
CrossFit: 4:45 PM
1 x 6 @ 135 lbs
Female Clients
1
Hailey
Maloney
CrossFit: 5:45 PM
3 x 6 @ 75 lbs
1
Private
CrossFit: 5:45 PM
3 x 6 @ 75 lbs
2
Audrey
Castlen
CrossFit: 6:00 AM
3 x 6 @ 70 lbs
2
Hannah
Lewis
CrossFit: 6:00 AM
3 x 6 @ 70 lbs
3
Allie
A.
CrossFit: 12:00 PM
3 x 6 @ 65 lbs
3
Leslie
Hubbbard
CrossFit: 6:00 AM
3 x 6 @ 65 lbs
3
Martha
R.
CrossFit: 12:00 PM
3 x 6 @ 65 lbs
sets of 5
4
Caris
Cole
CrossFit: 12:00 PM
3 x 6 @ 55 lbs
4
Hannah
Helm
CrossFit: 4:45 PM
3 x 6 @ 55 lbs
4
Kimberly
Stoessel
CrossFit: 4:45 PM
3 x 6 @ 55 lbs
5
Heather
Pascanik
CrossFit: 6:45 PM
3 x 6 @ 50 lbs
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