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Deadlift

Metcon

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Workout

Friday WOD

Deadlift (5x5 deadlift at 65-75%)

Deadlift

Complete 5x5 deadlift with perfect form at about 65-75% of your max. It is okay to adjust the weight as needed from set to set.

Metcon (AMRAP - Reps)

15 minute EMOM of:

Min 1 - Row 12/8 calories
Min 2 - 10-15 wall balls 20/14#
Min 3 - 7 ring dips (pull up practice if completing open)

**if completing the Open on Sunday, use this as a chance to practice these movements. Do not do too many reps on the wall ball/ pull ups.

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

Whiteboard:

Friday, November 08, 2019

Male Clients

1

AJ
Ross

6:00 AM CrossFit

5 x 5 @ 275 lbs

Last at 305

1

Bryan
Bureau

5:30 PM CrossFit

5 x 5 @ 275 lbs

1

Private

4:30 PM CrossFit

5 x 5 @ 275 lbs

1

Mike
Brown

5:00 AM CrossFit

5 x 5 @ 275 lbs

1

Tom
Boyle

5:00 AM CrossFit

5 x 5 @ 275 lbs

2

Andrew
Bauer

4:30 PM CrossFit

5 x 5 @ 255 lbs

2

Chris
Bryant

4:30 PM CrossFit

5 x 5 @ 255 lbs

45-135-225-255x5

2

Clint
VanHoy

8:00 AM CrossFit

5 x 5 @ 255 lbs

3

Dale
Rinkenberger

6:00 AM CrossFit

5 x 5 @ 225 lbs

3

Dale
Rinkenberger

6:00 AM CrossFit

5 x 5 @ 225 lbs

3

Erik
Manning

6:00 AM CrossFit

5 x 5 @ 225 lbs

4

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 215 lbs

5

Jason
Jones

5:00 AM CrossFit

5 x 5 @ 205 lbs

6

Aiden
Bryant

4:30 PM CrossFit

5 x 5 @ 195 lbs

7

Chris
Lenox

10:00 AM CrossFit

5 x 5 @ 185 lbs

7

Max
Leaming

5:00 AM CrossFit

5 x 5 @ 185 lbs

8

Robert
Meredith Jr

10:00 AM CrossFit

5 x 5 @ 175 lbs

9

Ezequiel
Ramirez

5:30 PM CrossFit

5 x 5 @ 130 lbs

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

5 x 5 @ 200 lbs

2

Brianna
Doty

4:30 PM CrossFit

5 x 5 @ 170 lbs

3

Jessyca
Doty

4:30 PM CrossFit

5 x 5 @ 135 lbs

4

Brenda
Miller

8:00 AM CrossFit

5 x 5 @ 125 lbs

4

Vanessa
Cordova

4:30 PM CrossFit

5 x 5 @ 125 lbs

5

Alex
Wright

10:00 AM CrossFit

5 x 5 @ 115 lbs

5

Jami
Latham

10:00 AM CrossFit

5 x 5 @ 115 lbs

5

Monica
Lee

5:30 PM CrossFit

5 x 5 @ 115 lbs

5

Tammy
Lewis

5:00 AM CrossFit

5 x 5 @ 115 lbs

6

Dawn
Galante

6:00 AM CrossFit

5 x 5 @ 105 lbs

6

Jesseca
Rodriguez

10:00 AM CrossFit

5 x 5 @ 105 lbs

6

Julia
Hodge

6:00 AM CrossFit

5 x 5 @ 105 lbs

6

Linda
Wright

6:00 AM CrossFit

5 x 5 @ 105 lbs

6

Linnet
Orbe

10:00 AM CrossFit

5 x 5 @ 105 lbs

6

Rachel
Bard

4:30 PM CrossFit

5 x 5 @ 105 lbs

7

Amy
Linton

10:00 AM CrossFit

5 x 5 @ 95 lbs

8

Yvonne
Peterson

4:30 PM CrossFit

5 x 5 @ 70 lbs

9

Paulina
Dudkiewicz

5:30 PM CrossFit

5 x 5 @ 60 lbs

10

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 175 lbs

10

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 175 lbs

10

Silvana
Scherer

5:30 PM CrossFit

1 x 5 @ 100 lbs

10

Terry
VanHoy

8:00 AM CrossFit

1 x 5 @ 95 lbs

10

Tonika
Taylor

6:00 AM CrossFit

1 x 5 @ 165 lbs