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Components

3 Deadlift + 2 Hang C ...

Metcon

Settings

Workout

Boys from Back Home

Warm-up

Crossover Symmetry Activation

Then...

2 Sets:
200 M. Jog
10 Thread the Needle (each side)
10 Prisoner Kang Squats
10 DB Hang Clean (Light)

Weightlifting

3 Deadlift + 2 Hang Clean + 1 Clean (E2:00 x 5: 1 Rep)

Complete this as a complex, no pause on the ground in between movements.

Every 2:00 for 10 Minutes (5 sets)

Complete 1 Rep of the following complex:

3 Deadlifts
2 Hang Cleans (Above Knee)
1 Clean (Power OR Squat)

*Build to a heavy 1-rep for the complex.

Metcon

Metcon (Time)

Complete 4 rounds for Time:
400 Meter Run
15 American KB Swings (53/35)
10 Double DB Box Step-Overs (50/35) (24/20)

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

Whiteboard:

Wednesday, October 14, 2020

Male Clients

1

Chuck
Lambertz

6:15AM CrossFit

1 x 1 @ 165 lbs

1

PJ
Kearn

6:15PM CrossFit

1 x 1 @ 165 lbs

2

Easton
Swihart

5:15PM CrossFit

1 x 1 @ 155 lbs

2

Joshua
Meyer

6:15AM CrossFit

1 x 1 @ 155 lbs

2

Luke
Lister

5:15AM CrossFit

1 x 1 @ 155 lbs

3

Jay
Lowell

5:15PM CrossFit

1 x 1 @ 145 lbs

4

Michael
Wahlmeier

6:15PM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Kayla
Garst

6:15PM CrossFit

1 x 1 @ 155 lbs

squat ----really need to work on pulling to hips

2

Mallory
Robert

5:15PM CrossFit

1 x 1 @ 135 lbs

squat

3

Private

6:15PM CrossFit

1 x 1 @ 120 lbs

4

Amber
Lambertz

5:15AM CrossFit

1 x 1 @ 115 lbs

5

Teggan
Workman

5:15PM CrossFit

1 x 1 @ 105 lbs

6

Alisha
Sipe

5:15AM CrossFit

1 x 1 @ 100 lbs

7

Kacey
Roe

5:15AM CrossFit

1 x 1 @ 90 lbs

8

Kelly
Collard

5:15PM CrossFit

1 x 1 @ 80 lbs

9

Sara
Fleming

5:15PM CrossFit

1 x 1 @ 75 lbs

10

Jill
Krier

6:15AM CrossFit

1 x 3 @ 70 lbs

11

Madelyn
Meyer

6:15AM CrossFit

1 x 1 @ 45 lbs

12

Pat
LeDuc

5:15PM CrossFit

1 x 1 @ 35 lbs