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Deadlift

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Workout

The Cell Gym 11.25.15

home of CrossFit Superstition

Warm-up

2 Rounds NFT of:
10 Dumbbell Thrusters
10 Ring Rows
200m Jog
3 Turkish Get-Up's each side

Wendler

Week #2
Using 90% of your 1RM as your training max
70% X 3
80% X 3
90% X 3+
*Don't forget to change the reps of your last set if you complete more than 3 reps

Deadlift (70% X 3)

Deadlift

Deadlift (80% X 3)

Deadlift

Deadlift (90% X 3+)

Deadlift

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
12 KB Swings 55/35#
12 Goblet Squats
6 - 1 Arm KB Clean & Jerk (3 Each Side)
2 Turkish Get Up (One each side)

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

Whiteboard:

Wednesday, November 25, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 315 lbs

2

Butch
Leckey

7:00 PM WOD

1 x 3 @ 270 lbs

3

Ammon
Woods

5:30 AM WOD

1 x 3 @ 265 lbs

4

Trevor
Page

5:00 PM WOD

1 x 3 @ 255 lbs

5

Ryan
Arnett

5:30 AM WOD

1 x 3 @ 225 lbs

5

TYLER
SWAPP

5:30 AM WOD

1 x 3 @ 225 lbs

6

Aaron
Kleiner

9:30 AM WOD (Daycare)

1 x 3 @ 205 lbs

7

Joe
Burr

8:30 AM WOD (Daycare)

1 x 3 @ 185 lbs

8

Bruce
Watkins

7:00 PM WOD

1 x 3 @ 165 lbs

9

Dale
Hockley

9:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 185 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

2

Joanna
Klaproth

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

3

Kim
Riggs

5:30 AM WOD

1 x 3 @ 135 lbs

3

Lacey
Grainger

5:30 AM WOD

1 x 3 @ 135 lbs

4

Brooke
Woods

5:30 AM WOD

1 x 3 @ 125 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 100 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs

8

Whitney
Tullgren

5:00 PM WOD

1 x 5 @ 80 lbs

9

Whitney
Tullgren

5:30 AM WOD

1 x 3 @ 45 lbs