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Wendler Week 2 Deadlift

Metcon

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Workout

December 20, 2018

Warm-up

Fish Game on Rower
Then:
Lacrosse Ball Smash Lats, Shoulders, Traps
10m Inch Worms
20m Bear Crawl
10m Spiderman Stretch w/reach
20m Burpee Broad Jumps
10m Samson Stretch

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Calculate Deadlift @ 90% of your TRAINING 1rep max.

Metcon (Time)

For Time:
15-10-5-10-15
Deadlifts @ 40% 1RM
50-30-10-30-50
Double-Unders
Ab-Mat Sit-Ups

Do the first set of deadlifts, then the first set of double-unders, then the first set of sit-ups. Then go back to Deadlifts... etc.
Your Rep Scheme should look like this:
15-50-50-10-30-30-5-10-10-10-30-30-15-50-50

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

Whiteboard:

Thursday, December 20, 2018

Male Clients

1

Tyler
Wood

6:00 PM CrossFit

1 x 12 @ 335 lbs

2

Coach
Jose

5:00 AM CrossFit

1 x 11 @ 335 lbs

3

John
Harris

4:00 PM CrossFit

1 x 10 @ 365 lbs

4

Scott
Puclik

12:00 PM CrossFit Advance...

1 x 10 @ 345 lbs

5

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 9 @ 335 lbs

6

Espo
Espinosa

5:00 PM CrossFit

1 x 11 @ 270 lbs

7

Ryan
Aker

12:00 PM CrossFit Advance...

1 x 7 @ 405 lbs

8

Cody
Sloan

6:00 PM CrossFit

1 x 13 @ 210 lbs

9

Danny “D DUB”
White

12:00 PM CrossFit Advance...

1 x 10 @ 255 lbs

10

Coach
Tony

12:00 PM CrossFit Advance...

1 x 8 @ 310 lbs

11

Billy
Dedich

9:30 AM CrossFit

1 x 8 @ 275 lbs

12

Scott
Mann

8:30 AM CrossFit

1 x 6 @ 315 lbs

13

Steve
Loner

9:30 AM CrossFit

1 x 6 @ 305 lbs

14

Paul
Greive

12:00 PM CrossFit Advance...

1 x 5 @ 335 lbs

15

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 5 @ 310 lbs

💩💩💩💩

16

Coach
Crafty

9:30 AM CrossFit

1 x 4 @ 285 lbs

Female Clients

1

Shauna
Love

5:00 AM CrossFit

1 x 20 @ 176 lbs

2

Ann
Kent

12:00 PM CrossFit Advance...

1 x 15 @ 200 lbs

3

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 16 @ 170 lbs

4

Kerri
Evans

5:00 PM CrossFit

1 x 11 @ 230 lbs

5

Amy
Wilson

6:00 AM CrossFit

1 x 10 @ 230 lbs

6

Mallory
Thompson

4:00 PM CrossFit

1 x 8 @ 280 lbs

7

Ivanna
Beltran

4:00 PM CrossFit

1 x 10 @ 190 lbs

7

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 10 @ 190 lbs

8

Dawn
Levins

5:00 AM CrossFit

1 x 11 @ 157 lbs

9

Sheri
Koch

8:30 AM CrossFit

1 x 10 @ 170 lbs

10

Michelle
Kibby

9:30 AM CrossFit

1 x 7 @ 240 lbs

11

Angela
Young

12:00 PM CrossFit Advance...

1 x 6 @ 260 lbs

12

Heather
Turski

12:00 PM CrossFit Advance...

1 x 7 @ 210 lbs

#210

13

Britnee
Fradd

9:30 AM CrossFit

1 x 8 @ 180 lbs

14

Coach
K

6:00 AM CrossFit

1 x 7 @ 205 lbs

15

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 270 lbs

16

Sandy
“Pants” Diaz

5:00 PM CrossFit

1 x 5 @ 230 lbs

17

Bautista “B”
Spears

9:30 AM CrossFit

1 x 6 @ 180 lbs

18

Ashley
Fiala

8:30 AM CrossFit

1 x 5 @ 205 lbs

19

Lori
Sloan

6:00 PM CrossFit

1 x 8 @ 125 lbs

20

Beth
Johnson

4:00 PM CrossFit

1 x 5 @ 170 lbs

20

Jayme
Crist

12:00 PM CrossFit Advance...

1 x 5 @ 170 lbs

21

Coach
Jaime

5:00 AM CrossFit

1 x 4 @ 210 lbs

22

Alexis
Castillo

6:00 PM CrossFit

1 x 9 @ 75 lbs

23

Renetta
Johnson

8:30 AM CrossFit

1 x 3 @ 180 lbs

24

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 0 @ 0 lbs

warmed up only 65,75,85 - hurt back in warmup.