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Deadlift

Metcon

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Workout

Friday WOD

Deadlift (Work to heavy set of 5 for the day)

Deadlift

Alternating EMOM for 14 minutes of:

Min 1 - 5 deadlifts

Min 2 - :30 max effort handstand push ups (scale to regular push ups/ box push ups/ pike push ups)

*Start light on the deadlifts, about 50% or so, and add weight each set if form stays perfect.

Metcon (AMRAP - Reps)

5 rounds of - :30 on, :30 off

- Jumping lunges

- double dumbbell power clean 35/20# (it is okay to just touch one head of each db to the ground each rep)

- double dumbbell push press 35/20#

RX+ 50/35#
RX55+ 30/15#

**so do :30 lunges, rest :30, :30 cleans, rest :30, :30 push press, rest :30 x 5 rounds

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

Whiteboard:

Friday, December 27, 2019

Male Clients

1

AJ
Ross

10:00 AM CrossFit

1 x 5 @ 385 lbs

2

Tim
McCormick

5:30 PM CrossFit

1 x 5 @ 335 lbs

225,225,245,255,285,305,335

3

Tim
Gaddis

10:00 AM CrossFit

1 x 5 @ 325 lbs

4

James gill ...
l

5:30 PM CrossFit

1 x 5 @ 280 lbs

165/185/205/225/245/265/280

5

Ben
Gray

6:00 AM CrossFit

7 x 5 @ 275 lbs

5

Ben
Reid

5:30 PM CrossFit

1 x 5 @ 275 lbs

5

Robert
Self

6:00 AM CrossFit

1 x 5 @ 275 lbs

6

Andrew
Bauer

4:30 PM CrossFit

1 x 5 @ 265 lbs

6

Art
Gore

10:00 AM CrossFit

1 x 5 @ 265 lbs

6

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 265 lbs

6

Jason
Jones

4:30 PM CrossFit

1 x 5 @ 265 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 265 lbs

5 HSPU per round

7

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 245 lbs

165,185,205,225,225,245,245

7

Dale
Rinkenberger

8:00 AM CrossFit

1 x 5 @ 245 lbs

7

Patrick
Dedoyard

8:00 AM CrossFit

1 x 5 @ 245 lbs

8

Dave
Lombardo

5:00 AM CrossFit

2 x 5 @ 215 lbs

9

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 165 lbs

10

Jeff
Bixler

10:00 AM CrossFit

1 x 5 @ 115 lbs

11

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 315 lbs

stop

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

2 x 5 @ 215 lbs

1

Victoria
Duncan

4:30 PM CrossFit

1 x 5 @ 215 lbs

2

Mallory
Kirkland

10:00 AM CrossFit

5 x 5 @ 205 lbs

77 HSPU

3

Jami
Latham

10:00 AM CrossFit

1 x 5 @ 150 lbs

4

Jen
Thompson

8:00 AM CrossFit

1 x 5 @ 145 lbs

4

Kim
Hullett

10:00 AM CrossFit

1 x 5 @ 145 lbs

4

Kiyoka
Yahaba

5:30 PM CrossFit

1 x 5 @ 145 lbs

4

Lori
Adkins

8:00 AM CrossFit

1 x 5 @ 145 lbs

4

Michelle
Vaughn

8:00 AM CrossFit

1 x 5 @ 145 lbs

4

Staci
Hamilton

4:30 PM CrossFit

1 x 5 @ 145 lbs

5

Tracy
Jennings

6:00 AM CrossFit

1 x 5 @ 135 lbs

6

Lissy
Cowdery

10:00 AM CrossFit

1 x 5 @ 125 lbs

6

Monica
Lee

10:00 AM CrossFit

1 x 5 @ 125 lbs

7

Marcy
Butler

8:00 AM CrossFit

1 x 5 @ 115 lbs

7

Vanessa
Cordova

4:30 PM CrossFit

1 x 5 @ 115 lbs

8

Ann
Blaum

10:00 AM CrossFit

1 x 5 @ 110 lbs

8

Estela
Falla-Ross

10:00 AM CrossFit

1 x 5 @ 110 lbs

8

Sharon
Brooks

8:00 AM CrossFit

1 x 5 @ 110 lbs

9

Nancy
Miller

10:00 AM CrossFit

1 x 5 @ 100 lbs

10

Natalie
Cosson

5:30 PM CrossFit

1 x 5 @ 70 lbs