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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
CrossFit
Introduction Program
Weightlifting
Date
Workout
7.5.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (6/4)
Workout
7.5.19
Warm UP
400m Jog
20 KBS
20 Goblet Squats
Metcon (AMRAP - Rounds)
18min Alternating EMOM
Min 1 - 9 HR Deadlifts
Min 2 - 6 Hang Squat Cleans
Min 3 - 3 STOH
Coach Tip* Same Weight for all movements
Metcon (Time)
For Time
50 Cal row or bike sprint
Coach Tip* This should be completed at 80% pace to maximise speed
Cool Dow
Grab a foam roller or lacrosse ball and mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 05, 2019
Male Clients
1
Jeff
Freedman
11:45 AM CrossFit
16 Rounds
Failed 185 squat cleans
2
Eric
Resman
6:00 am CrossFit
6 Rounds
125, 135, 135, 145, 145, 155
3
Herbert
Segura
11:45 AM CrossFit
18 Rounds
3
John
Cunniff
5:30 pm CrossFit
18 Rounds
95# DL & STO, 45/55# Hang Squat Cleans
3
Troy
LyTell
4:30 pm CrossFit
18 Rounds
115 lb
4
Costa
Poulias
8:00 am CrossFit
6 Rounds
115, 135
Female Clients
1
Samantha
Leppo
4:30 pm CrossFit
18 Rounds
105#
2
Brynn
Lytell
4:30 pm CrossFit
18 Rounds
65 lb. over all
2
MC
Heller
11:45 AM CrossFit
18 Rounds
55#
3
Nancy
Finch
8:00 am CrossFit
6 Rounds
45 # DL 35 # HSC and STOH
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