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Double Paused Deadlifts

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

30 mins

Double Paused Deadlifts
*Pause 2-3 seconds just off the ground
and at the knee
5x3 at 70-75% 1RM Deadlift

Double Paused Deadlifts (5x3 @ 70-75% 1RM DL)

Metcon

Metcon (2 Rounds for time)

CrossFit Baseline
500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups
*Rest 2:00, then repeat

*Score each round for time

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

Whiteboard:

Tuesday, September 15, 2015

Male Clients

1

Brandon
Shuck

6:00 PM CrossFit

5 x 3 @ 355 lbs

1

Tom
Whatton

6:00 PM CrossFit

5 x 3 @ 355 lbs

2

Cory
McCleaf

5:00 PM CrossFit

5 x 3 @ 345 lbs

3

Nick
Buerger

6:00 PM CrossFit

5 x 3 @ 275 lbs

4

DJ
Clancy

7:00 PM CrossFit

5 x 3 @ 265 lbs

5

Rek
Soh

9:00 AM CrossFit

5 x 3 @ 245 lbs

5x3@245

6

Rodney
Brown

9:00 AM CrossFit

5 x 3 @ 240 lbs

7

Jose
Aguayo

6:00 AM CrossFit

5 x 3 @ 225 lbs

8

Luke
Swanson

11:00 AM CrossFit

5 x 3 @ 205 lbs

9

Joey
White

5:00 PM CrossFit

5 x 3 @ 185 lbs

9

Justin
Schweizer

6:00 PM CrossFit

5 x 3 @ 185 lbs

10

Private

6:00 AM CrossFit

5 x 3 @ 165 lbs

11

Rich
Consiglio

11:00 AM CrossFit

5 x 3 @ 135 lbs

12

Michael
Daino

9:00 AM CrossFit

5 x 3 @ 95 lbs

13

Michael
Fiery

5:00 PM CrossFit

4 x 3 @ 135 lbs

13

Andrew
Ross

5:00 PM CrossFit

3 x 3 @ 285 lbs

2x3 255

13

James
Gutin

7:00 PM CrossFit

3 x 3 @ 225 lbs

185x5, 205x3, 225x3

13

Ryan
Gehringer

6:00 PM CrossFit

3 x 3 @ 275 lbs

13

Joowon
Jung

7:00 PM CrossFit

2 x 3 @ 135 lbs

13

Young
Kim

7:00 PM CrossFit

2 x 3 @ 225 lbs

13

Travis
Stutts

6:00 PM CrossFit

1 x 3 @ 405 lbs

Female Clients

1

Suzanne
Smith

9:00 AM CrossFit

5 x 3 @ 175 lbs

2

Jackie
Cansler

5:00 PM CrossFit

5 x 3 @ 150 lbs

2

Molly
McDonald

7:00 PM CrossFit

5 x 3 @ 150 lbs

3

Stephanie
Tysinger

5:00 PM CrossFit

6 x 3 @ 145 lbs

no pause

3

Esther
Aguayo

6:00 AM CrossFit

5 x 3 @ 145 lbs

3

Kelsey
McManus

6:00 AM CrossFit

5 x 3 @ 145 lbs

3

Michelle
Shuck

11:00 AM CrossFit

5 x 3 @ 145 lbs

4

Alison
Nelson

11:00 AM CrossFit

5 x 3 @ 135 lbs

5

Gina
Schweizer

6:00 PM CrossFit

5 x 3 @ 120 lbs

5

Laura
Kasubowski

6:00 PM CrossFit

5 x 3 @ 120 lbs

6

Holli
Christ

6:00 AM CrossFit

5 x 3 @ 105 lbs

7

Jen
MacCarthy

9:00 AM CrossFit

5 x 3 @ 80 lbs

dumbbells

8

Samantha
Thompson

5:00 PM CrossFit

5 x 3 @ 73 lbs

9

Jennifer
Rosa

9:00 AM CrossFit

5 x 3 @ 45 lbs

9

Omayra
Rosa

9:00 AM CrossFit

5 x 3 @ 45 lbs

10

Cassie
Steck

11:00 AM CrossFit

3 x 3 @ 135 lbs

2x3 @ 125

10

Wendy
Raider

5:00 PM CrossFit

2 x 3 @ 140 lbs