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Components
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Teens-camp
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
Tuesday
Warm-up
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
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 (245/165)|(165/110)
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
video library
.
Whiteboard:
Tuesday, February 18, 2020
Male Clients
1
Octavio
Alejandre
CrossFit: 3:30 PM
1 x 3 @ 445 lbs
2
Rick
M
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 375 lbs
3
Bob
Barene
CrossFit: 4:30 PM ( Cross...
1 x 3 @ 355 lbs
3
JERRON
PIERSON
CrossFit: 3:30 PM
1 x 3 @ 355 lbs
4
Mike
Machowek
CrossFit: 3:30 PM
1 x 3 @ 345 lbs
5
Jim
Boora
CrossFit: 5:30 PM ( Cross...
1 x 3 @ 315 lbs
6
Ryan
Farrer
CrossFit: 9:00 AM
1 x 3 @ 295 lbs
7
Andy
Polmateer
CrossFit: 9:00 AM
1 x 3 @ 285 lbs
Female Clients
1
Jenna
Hensley
CrossFit: 9:00 AM
1 x 3 @ 215 lbs
2
Chrissy
Boice
CrossFit: 6:30 PM
1 x 3 @ 205 lbs
3
Sarah
Oleachea
CrossFit: 9:00 AM
1 x 3 @ 185 lbs
4
Kavina
Brown
CrossFit: 6:30 PM
1 x 3 @ 175 lbs
5
Michelle
Maupin Barre
CrossFit: 4:30 PM ( Cross...
1 x 3 @ 155 lbs
6
Karla
Smith
CrossFit: 9:00 AM
1 x 3 @ 115 lbs
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