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Double Overhand Grip ...

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Workout

CF12/22/21

Strength

This week with the holidays coming up will be filled with a couple test outs, a BIG German volume training/cardio, and a couple fun Holiday workouts. See you all week!
Mon: Squat Clean Max
Tues: Pullup/Push Press Max
Weds: **DL&BP Max change
Thurs: 12 Days of Fitmas
Fri: Naughty Nice list Partner WOD

Double Overhand Grip Deadlift

Bench Press

Alternating Every 90sec
3 reps x2 Rounds each
2 reps x2 Rounds each
1 rep x 3 Rounds

Try and start with your final weight from 5x5s or 70%

Last day of Maxes. Let’s see some PRs!!!

Metcon (AMRAP - Rounds)

3 Rounds Of
EMOM Alternating Min
15/12 Cal Row
10 Dumbbell DL 75/50
10 DB Bench 50/35

You can start wherever
RX+ 20/15 Cals, 100/75 and 65/45

Both Ends of DB touch on Deadlift

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

Whiteboard:

Wednesday, December 22, 2021

Male Clients

1

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 445 lbs

failed 455 :(

2

Jacob
Bitran

CrossFit: 4:00 PM

1 x 1 @ 385 lbs

2

Yaneer
Escappa

CrossFit: 5:30 PM

1 x 1 @ 385 lbs

2

Yaneer
Escappa

CrossFit: 5:30 PM

1 x 1 @ 385 lbs

3

peter
michaels

CrossFit: 4:00 PM

1 x 1 @ 375 lbs

4

paul
carr

CrossFit: 9:00 AM

1 x 1 @ 355 lbs

5

Jon
Froemming

CrossFit: 9:00 AM

1 x 1 @ 325 lbs

5

Scott
Miyake

CrossFit: 12:00 PM

1 x 1 @ 325 lbs

6

Eric
Culberson

CrossFit: 7:30 AM

1 x 1 @ 315 lbs

7

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 305 lbs

7

Steve
Fair

CrossFit: 12:00 PM

1 x 1 @ 305 lbs

8

My
Do

CrossFit: 5:30 PM

1 x 1 @ 295 lbs

8

Vance
Smith

CrossFit: 12:00 PM

1 x 1 @ 295 lbs

9

Swaminathan
Vaidyanathan

CrossFit: 5:30 PM

1 x 1 @ 285 lbs

10

Cody
Johnson

CrossFit: 4:00 PM

1 x 1 @ 275 lbs

11

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 265 lbs

12

Joe
Gentile

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

12

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

13

JUAN
DE PEDRO

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

Female Clients

1

Julia
Gongora

CrossFit: 4:00 PM

1 x 1 @ 290 lbs

2

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 255 lbs

2

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 255 lbs

3

Alexandria
H

CrossFit: 7:30 AM

1 x 1 @ 245 lbs

4

DOLORES
GONGORA

CrossFit: 6:00 AM

1 x 1 @ 235 lbs

5

Victoria
Pupa

CrossFit: 12:00 PM

1 x 1 @ 220 lbs

6

Dao
gee

CrossFit: 4:00 PM

1 x 1 @ 205 lbs

6

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

6

Meghan
Distelrath

CrossFit: 12:00 PM

1 x 1 @ 205 lbs

7

jessica
domingo

CrossFit: 7:00 PM

1 x 1 @ 200 lbs

8

Yanira
Morales

CrossFit: 9:00 AM

1 x 1 @ 195 lbs

9

Desiree
Jimerson

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

10

Gloria
Brumble

CrossFit: 12:00 PM

1 x 1 @ 165 lbs

11

Rebecca
Itahara

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

12

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 150 lbs

13

Halea
Seymore

CrossFit: 4:00 PM

1 x 1 @ 135 lbs