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Tempo Clean Deadlift

"Ninja Turtle"

Settings

Workout

WEDNESDAY 7.31.19

WU:

500M Row
Foam Roll
Hip Halo
Banded Good Mornings

1: Tempo Clean Deadlift (7X1)

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

MC: "Ninja Turtle" (5 Rounds for time)

5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

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

Whiteboard:

Wednesday, July 31, 2019

Male Clients

1

Robert
O'Leary

4:30 PM CrossFit

7 x 1 @ 275 lbs

2

Juan
Baltierra

6:30 PM CrossFit

7 x 1 @ 265 lbs

3

Keenan
LIlyquist

4:30 PM CrossFit

7 x 1 @ 225 lbs

3

Michael
Coradini

6:00 AM CrossFit

7 x 1 @ 225 lbs

135,155,185,185,205,205,225

4

Mike
La Torre

6:00 AM CrossFit

7 x 1 @ 195 lbs

5

Jordan
Kjar

5:30 PM CrossFit

7 x 1 @ 185 lbs

5

mario
mancha

5:30 PM CrossFit

7 x 1 @ 185 lbs

6

Ryan
McKeel

9:30 AM CrossFit

7 x 1 @ 165 lbs

7

Joe
Espinoza

4:30 PM CrossFit

7 x 1 @ 145 lbs

8

Alexander
Nguyen

6:30 PM CrossFit

7 x 1 @ 135 lbs

Female Clients

1

Maddie
Bienemann

12:00 PM CrossFit

7 x 1 @ 160 lbs

2

Stephanie
Marnocha

6:00 AM CrossFit

7 x 1 @ 155 lbs

3

Pilar
Perez

9:30 AM CrossFit

7 x 1 @ 135 lbs

4

Amanda
Lucas

4:30 PM CrossFit

7 x 1 @ 115 lbs

4

Erin
Bonthron

5:30 PM CrossFit

7 x 1 @ 115 lbs

5

Liz
Kwon

5:30 PM CrossFit

7 x 1 @ 85 lbs

6

Rachyl
Whitney

4:30 PM CrossFit

3 x 1 @ 100 lbs

3 reps at 65, 2 reps at 75, 2 reps at 85, 3 reps at 100