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Components

Deadlift

Metcon

Settings

Workout

Tuesday

Warm-up

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

AMRAP IN REMAINING TIME
5 Bootstrappers
5 Inch Worms + Push-Up
8 Scap Pull-Ups
8 Tuck Ups
8 Barbell Good Mornings
10 RDLs w/ Barbell
10 Dynamic Kip Swings

Strength

Deadlift (3RM or Heavy 3-Rep)

Deadlift

ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME
30-20-10*
Deadlift 75/50 (Rx+110/75)
Toes to Bar

*50 Double Unders after each full set

(Score is Time)

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

Whiteboard:

Tuesday, 18, February 2020

Male Clients

1

The
Panda

5:30pm CrossFit

1 x 3 @ 220 kg

2

David
Loubser

6:35pm CrossFit

1 x 3 @ 200 kg

3

Colby
Ellis

6:35pm CrossFit

1 x 3 @ 190 kg

4

Tom
Chisholm

9:30am CrossFit

1 x 3 @ 185 kg

5

Andy
Walker

7:40pm CrossFit

1 x 3 @ 180 kg

6

Matthew
Thomas

4:25pm CrossFit

1 x 3 @ 170 kg

6

Phil
Langley

9:30am CrossFit

1 x 3 @ 170 kg

7

Louis
Hill

5:30pm CrossFit

1 x 3 @ 165 kg

8

Karl
Dickson

5:30pm CrossFit

1 x 3 @ 162 kg

9

Bruce
Peake

5:30pm CrossFit

1 x 3 @ 160 kg

9

Lewis
Clay

5:30pm CrossFit

1 x 3 @ 160 kg

9

Shaun
Keen

7:40pm CrossFit

1 x 3 @ 160 kg

10

Ady
Griffith

5:30pm CrossFit

1 x 3 @ 150 kg

10

Liam
O'shea

5:30pm CrossFit

1 x 3 @ 150 kg

10

Luke
Norwood

4:25pm CrossFit

1 x 3 @ 150 kg

10

Ryan
Brown

4:25pm CrossFit

1 x 3 @ 150 kg

10

Stephen
Fahey

4:25pm CrossFit

1 x 3 @ 150 kg

11

Daniel
Tate

7:00am CrossFit

1 x 3 @ 145 kg

12

Jack
Marriott

7:00am CrossFit

1 x 3 @ 140 kg

13

Danut
Negoita

5:30pm CrossFit

1 x 3 @ 135 kg

14

Paul
Isaacs

7:00am CrossFit

1 x 3 @ 120 kg

14

Steve
Drew

9:30am CrossFit

1 x 3 @ 120 kg

15

Trial
Male

7:00am CrossFit

1 x 3 @ 40 kg

Female Clients

1

Sophie
Knight

6:35pm CrossFit

1 x 3 @ 110 kg

2

Danielle
Batt

5:30pm CrossFit

1 x 3 @ 105 kg

2

Rachel
Keane

4:25pm CrossFit

1 x 3 @ 105 kg

3

Deborah
Tate

7:00am CrossFit

1 x 3 @ 100 kg

3

Delphine
Michaud

6:00am CrossFit

1 x 3 @ 100 kg

3

Rebecca
Hodges

4:25pm CrossFit

1 x 3 @ 100 kg

3

Tori
Ballerino

5:30pm CrossFit

1 x 3 @ 100 kg

4

Abi
Musk

9:30am CrossFit

1 x 3 @ 90 kg

4

Tash
Masterman

5:30pm CrossFit

1 x 3 @ 90 kg

5

Zoe
Kier

6:00am CrossFit

1 x 3 @ 85 kg

6

franciele
costa

9:30am CrossFit

1 x 3 @ 80 kg

6

Jeanette
Adams

5:30pm CrossFit

1 x 3 @ 80 kg

7

Michelle
Gallacher

9:30am CrossFit

1 x 3 @ 77.5 kg

8

Jennifer
Mangan

7:40pm CrossFit

1 x 3 @ 75 kg

9

Veronica
Wells

6:00am CrossFit

1 x 3 @ 70 kg

10

Camila
Hardy

6:00am CrossFit

1 x 3 @ 67 kg

11

Kiran
Atwal

7:40pm CrossFit

1 x 3 @ 45 kg

45kg

12

Anisha
Virk

4:25pm CrossFit

1 x 3 @ 43.5 kg