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Components

Deadlift

Deadlift

Metcon

Settings

Workout

FRIDAY 4.13.18

WU:

500M Row
Foam Roll
Group Stretch

1: Deadlift (Build to a Heavy 2)

Deadlift

2: Deadlift (3X7)

Deadlift

80% of your heavy 2

MC: Metcon (Time)

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

EC: Metcon (No Measure)

EXTRA CREDIT
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

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

Whiteboard:

Friday, April 13, 2018

Male Clients

1

Divij
Mathew

4:30 PM CrossFit

1 x 2 @ 545 lbs

with bands

2

Juan
Baltierra

4:30 PM CrossFit

1 x 2 @ 500 lbs

3

James
Powlan

4:30 PM CrossFit

1 x 2 @ 465 lbs

4

Axel
Foley

9:30 AM CrossFit

1 x 2 @ 405 lbs

5

Josh
Randels

6:30 PM CrossFit

1 x 2 @ 355 lbs

6

Chris
Benedict

4:30 PM CrossFit

1 x 2 @ 335 lbs

7

Gabe
Bodhi

12:00 PM CrossFit

1 x 2 @ 315 lbs

8

Christian
Nicolosi

6:00 AM CrossFit

1 x 2 @ 295 lbs

9

Ryan
McKeel

9:30 AM CrossFit

1 x 2 @ 245 lbs

10

Jeff
Bates

9:30 AM CrossFit

1 x 2 @ 225 lbs

Female Clients

1

Jenna
Daley

9:30 AM CrossFit

1 x 2 @ 225 lbs

2

Liz
Kwon

12:00 PM CrossFit

1 x 2 @ 215 lbs

could have gone heavier, I think

3

Private

9:30 AM CrossFit

1 x 2 @ 205 lbs

4

michelle
delaney

6:30 PM CrossFit

1 x 2 @ 185 lbs

4

Sheri
Churchill

9:30 AM CrossFit

1 x 2 @ 185 lbs

5

tamara
rinehart

4:30 PM CrossFit

1 x 2 @ 180 lbs

6

Pilar
Perez

9:30 AM CrossFit

1 x 2 @ 165 lbs

7

Jocelyn
Amico

12:00 PM CrossFit

1 x 2 @ 145 lbs

8

amber
gray

12:00 PM CrossFit

1 x 1 @ 200 lbs

1RM PR!