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Sumo Deadlift

Metcon

Metcon

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Workout

Thursday - 08/05/21

AMRAP x 7 MINUTES
0:30 Ski or Bike
5 Staggered Stance PVC Good Mornings/ Side
0:30 Bear Crawl
10 Cat Cows
5 Inchworms + Down Dog

A: Sumo Deadlift (5x6 @70-75% (of Deadlift Training Max))

Sumo Deadlift

*Percentages based off 3RM Deadlift from 6/24

B1: Metcon (Time)

21-15-9
Bike or Ski for calories
Hang Power Cleans (115/75)|(75/55)

-3:00 Rest Before B2-

B2: Metcon (Time)

15-12-9-6-3
Bike or Ski for Calories
Hang Power Cleans

*23:00 Cap on both

Cool Down

Metcon (No Measure)

FOR RECOVERY
1:00 Alternating Scorpion Stretches
2:00 Foam Rolling T-Spine
1:00 Banded Hamstring Stretch/ Leg

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

Whiteboard:

Thursday, August 05, 2021

Male Clients

1

Francesco
Corvetto

6:15 PM CrossFit

5 x 6 @ 375 lbs

1

yitzy
travis

9:00 AM CrossFit

5 x 6 @ 375 lbs

2

Erick
Moura

8:00 AM CrossFit

5 x 6 @ 275 lbs

2

Juan
Betancur

9:00 AM CrossFit

5 x 6 @ 275 lbs

3

Pablo
Ospina

8:00 AM CrossFit

5 x 6 @ 245 lbs

4

Manny
Torres

9:00 AM CrossFit

5 x 6 @ 225 lbs

5

RONNY
COHEN

6:00 AM CrossFit

5 x 6 @ 205 lbs

6

alan
simon

7:00 AM CrossFit

5 x 6 @ 185 lbs

6

Andreas
Joensson

6:00 AM CrossFit

5 x 6 @ 185 lbs

6

Jeancarlos
Reyes

9:00 AM CrossFit

5 x 6 @ 185 lbs

7

Shmuel
Hazan

7:15 PM CrossFit

5 x 6 @ 175 lbs

8

Luis
Padilla

7:00 AM CrossFit

5 x 6 @ 155 lbs

8

luis
pincay

6:15 PM CrossFit

5 x 6 @ 155 lbs

9

william
garcia

7:15 PM CrossFit

5 x 6 @ 135 lbs

10

Victor
Concepcion

8:00 AM CrossFit

5 x 6 @ 105 lbs

11

Rodrigo
Gramitto

5:15 PM CrossFit

5 x 6 @ 75 lbs

55-60 rpm moderate

12

Eduard
Kushnir

5:15 PM CrossFit

5 x 6 @ 0 lbs

Female Clients

1

Johanna
Barahona

6:15 PM CrossFit

5 x 6 @ 175 lbs

1

karen
castillo

9:00 AM CrossFit

5 x 6 @ 175 lbs

2

Jesenia
Davila

7:00 AM CrossFit

5 x 6 @ 155 lbs

3

Coinncy
Pascal

7:15 PM CrossFit

5 x 6 @ 145 lbs

3

sasha
dyroff

7:15 PM CrossFit

5 x 6 @ 145 lbs

4

Hindy
Hazan

7:15 PM CrossFit

5 x 6 @ 135 lbs

4

Meyrav
Barak

7:00 AM CrossFit

5 x 6 @ 135 lbs

4

Michelle
HALL

6:00 AM CrossFit

5 x 6 @ 135 lbs

5

Chandra
Pena

9:00 AM CrossFit

5 x 6 @ 125 lbs

6

Shantal
Mendoza

7:15 PM CrossFit

5 x 6 @ 105 lbs

7

Stella
Melomedman

5:15 PM CrossFit

5 x 6 @ 0 lbs