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3RM Deadlift

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Workout

The Cell Gym 08.31.15

CrossFit Compare to 03.25.14

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Deadlift

Weightlifting

3RM Deadlift (3-3-3-3-3-3-3)

Heavy 3RM
(70-80% of 1RM)
Partner up completing a set every 2 minutes on coaches go

3-3-3-3-3-3-3
Heavy 3RM
(70-80% of 1RM)
Partner up completing a set every 2 minutes on coaches go

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

Whiteboard:

Monday, August 31, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 405 lbs

2

#Derek
Wilcock

5:30 AM WOD

1 x 3 @ 395 lbs

355#

3

Bruce
Watkins

7:00 PM WOD

2 x 3 @ 355 lbs

225, 275, 325, 325, 325

3

Butch
Leckey

7:00 PM WOD

2 x 3 @ 355 lbs

225 275 325x3 put in Bruce by mistake

4

Trevor
Page

5:00 PM WOD

7 x 3 @ 315 lbs

4

Lee
Nix

5:00 PM WOD

1 x 3 @ 315 lbs

5

Jeffrey
Thomas

5:30 AM WOD

5 x 3 @ 275 lbs

6

Aaron
Kleiner

8:30 AM WOD (Daycare)

1 x 3 @ 265 lbs

7

chris
keator

8:30 AM WOD (Daycare)

1 x 3 @ 245 lbs

8

Danny
Lopez

5:30 AM WOD

1 x 3 @ 225 lbs

9

Matthew
Park

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

Female Clients

1

Stephanie
Nix

5:00 PM WOD

1 x 3 @ 245 lbs

5 rds @ 245, 2rds @230

2

Private

8:30 AM WOD (Daycare)

1 x 3 @ 215 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 195 lbs

7 sets @ 195

4

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

5 x 3 @ 185 lbs

5

Private

8:30 AM WOD (Daycare)

5 x 3 @ 175 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

5 x 3 @ 175 lbs

6

Annette
Page

5:00 PM WOD

1 x 3 @ 170 lbs

2 rounds 135 2 rounds 155 2 rounds of 165

7

Becky
Lavender

5:30 AM WOD

1 x 3 @ 160 lbs

did all sets at 160#

8

Emilee
Olmstead

5:00 PM WOD

7 x 3 @ 155 lbs

8

Brooke
Woods

7:00 PM WOD

4 x 3 @ 155 lbs

9

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 3 @ 145 lbs

9

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

9

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

9

Janice
Connors

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

10

Brittney
Blount

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

10

Chloe
Kepner

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

10

Kristin
Day

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

10

sara
brova

7:00 PM WOD

1 x 3 @ 115 lbs