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Components

Clean Grip Deadlift

Metcon

Settings

Workout

Geico

Warm-up

3 Rounds
20 DUs / SUs
10 Good Mornings
5 Tempo Goblet Squats ( 5 sec decent)
R1) Walking Quad
R2) Walkng Knee to Cheat
R3) Spider-Man Walk

Strength

Clean Grip Deadlift (3x5 @70%)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30/21 Calorie Bike Erg
15 Front Squats (135/95)

Core

3 rounds :
Banded deadbugs x 12 total
KB sit ups x 10 total
Plate suitcase sit ups x 10

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

Whiteboard:

Friday, December 20, 2019

Male Clients

1

Justin
Arndt

12:00pm CrossFit

3 x 5 @ 315 lbs

1

Nate
Smith

12:00pm CrossFit

3 x 5 @ 315 lbs

2

Private

4:30pm CrossFit

3 x 5 @ 285 lbs

3

Will
Furlow

6:00am CrossFit

3 x 5 @ 280 lbs

4

davidj
myers

3:30pm CrossFit

3 x 5 @ 275 lbs

W/Stevie

4

Ryan
Cain

6:00am CrossFit

3 x 5 @ 275 lbs

4

Stephen
Sutherland

3:30pm CrossFit

3 x 5 @ 275 lbs

4

Todd
Dixon

4:30pm CrossFit

3 x 5 @ 275 lbs

5

Aleks
Stefaniak

4:30pm CrossFit

3 x 5 @ 255 lbs

5

Tyler
Messenger

8:00am CrossFit

3 x 5 @ 255 lbs

6

Aaron
Thomas

12:00pm CrossFit

3 x 5 @ 245 lbs

7

Jackson
Cramer

4:30pm CrossFit

3 x 5 @ 225 lbs

8

Private

6:30pm CrossFit

3 x 5 @ 185 lbs

8

Dan
Fenton

6:00am CrossFit

3 x 5 @ 185 lbs

8

Wojtek
Mazurek

6:30pm CrossFit

3 x 5 @ 185 lbs

9

Rick
Kyle

6:30pm CrossFit

3 x 5 @ 165 lbs

125, 145, 165

9

Shawn
Grushecky

6:30pm CrossFit

3 x 5 @ 165 lbs

10

Meshari
Alhouli

6:30pm CrossFit

3 x 5 @ 155 lbs

11

Guadalupe
Leon

6:30pm CrossFit

3 x 5 @ 135 lbs

11

Jeff
Martucci

6:00am CrossFit

3 x 5 @ 135 lbs

12

Karthi
M

6:30pm CrossFit

3 x 5 @ 115 lbs

55, 85, 105, 115

Female Clients

1

Amber
Smith

6:00am CrossFit

3 x 5 @ 195 lbs

2

April
Marshalek

4:30pm CrossFit

3 x 5 @ 165 lbs

2

Nicoletta
Ciampa

6:00am CrossFit

3 x 5 @ 165 lbs

5x3 @185#

2

Sarah
Civitillo

6:00am CrossFit

3 x 5 @ 165 lbs

3

Betsy
Johns

6:00am CrossFit

3 x 5 @ 155 lbs

3

Hannah
Abraham

12:00pm CrossFit

3 x 5 @ 155 lbs

4

Kaitlyn
Johnson

8:00am CrossFit

3 x 5 @ 145 lbs

4

Kelsey
Murray

12:00pm CrossFit

3 x 5 @ 145 lbs

5

Kalyn
Noechel

5:30pm CrossFit

3 x 5 @ 135 lbs

6

Abigail
Siegel

12:00pm CrossFit

3 x 5 @ 125 lbs

6

Amelia
Parsons

5:30pm CrossFit

3 x 5 @ 125 lbs

6

Katherine
Craig

6:00am CrossFit

3 x 5 @ 125 lbs

6

Kayla
Brand

6:00am CrossFit

3 x 5 @ 125 lbs

7

Laci
Billotti

6:00am CrossFit

3 x 5 @ 115 lbs

7

zahira
reyes

6:30pm CrossFit

3 x 5 @ 115 lbs

8

Laura
Sutherland

3:30pm CrossFit

3 x 5 @ 105 lbs

9

chelsea
workman

5:30pm CrossFit

3 x 5 @ 100 lbs

70% of clean 💩

9

Joyce
Kinsley

8:00am CrossFit

3 x 5 @ 100 lbs

9 am Fitbody

10

Lexi
Douglas

3:30pm CrossFit

3 x 5 @ 90 lbs

11

Andrea
Johnston

8:00am CrossFit

3 x 5 @ 85 lbs