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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
CrossFit
Introduction Program
Weightlifting
Date
Workout
4.25.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
4.25.19
Warm Up
3x
50 Dubs/1 min of practice
5/5 DB Shoulder Press
5/5 DB OH Walking Lunge
Metcon (AMRAP - Rounds and Reps)
30min AMRAP
30 Power Snatch
30 Front Squats
30 HSPU
30 Box Jump Overs
300m Run
Coach Tip* You should be able to do 3 sets of 10 on your first round of Power snatches with the weight you choose. Front squats will use the same weight so it will be moderately light. Grab heavy dumbells if you cannot do HSPUs so we can eventually get to the desired movement. Aim to finish 3 Rounds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 25, 2019
Male Clients
1
Ryan
Bellamy
4:30 pm CrossFit
2 + 65
95, HSPU, 24"
2
Wade
Memmott
8:00 am CrossFit
2 + 75
45# hang cleans, 35# goblet lunge, 35# db strict press, 20" box s...
3
Donald
Keller
5:30 pm CrossFit
2 + 45
4
Camden
Guyette
6:00 am CrossFit
2 + 22
5
Costa
Poulias
6:00 am CrossFit
2 + 6
75
6
Eric
Resman
6:00 am CrossFit
1 + 150
95lb Did half of last run
7
Joe
Guyette
6:00 am CrossFit
1 + 110
75lb snatch and front squat and 25lb db press
8
Kevin
Ortega
8:00 am CrossFit
1 + 91
75 Reps
Female Clients
1
Sarah
Plocharczyk
11:45 AM CrossFit
2 + 44
2
Denise
Savinsky
5:30 pm CrossFit
2 + 120
3
Terri
Thomas
4:30 pm CrossFit
2 + 80
60 F.S.
4
Diana
Rosen
5:30 pm CrossFit
2 + 75
5
Kelly
Stakely
8:00 am CrossFit
2 + 56
55, modified hspu
6
Ivanys
Vasseur
5:30 pm CrossFit
2 + 40
7
Lori
Bevins
8:00 am CrossFit
2 + 25
Final reps were front squats 45#BB 20#DB 1st rd 15#DB 2nd rd Benc...
8
Christa
Deibler
5:30 pm CrossFit
2 + 23
CP1
9
Hannah
Guyette
6:00 am CrossFit
2 + 20
9
Kelli
Blasi
5:30 pm CrossFit
2 + 20
10
Stephanie
Warson
4:30 pm CrossFit
2 + 15
11
Marilyn
Stein
8:00 am CrossFit
2 + 7
strict press, step overs, 30lb bar, 12lb DBs
12
Laura
Paradiso
6:00 am CrossFit
2 + 3
55lb, 10lb plate hspu
13
Judy
DaRocha
6:00 am CrossFit
1 + 90
14
Jean
Schumacher
6:00 am CrossFit
1 + 32
65#, 12 wall walks
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