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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
10.18.19 - 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):
7 (2/5)
Workout
10.18.19
Happy Birthday Coach Josh! This week we will have the open workout programmed only on Saturday at 9am. Please come then to our community Open Workout. If you cannot make it Saturday we will do our best to judge you on Friday or Monday at 7am.
Warm Up
400m Jog'
10 Push ups
10 Sit ups
400m Row
Metcon (AMRAP - Rounds)
30min Alt EMOM
Min 1 - 12 Hang Power Cleans
Min 2 - 12 Front Rack Reverse Lunges
Min 3 - 24 Wallballs
Min 4 - 6 Strict Pullups
Min 5 - Rest
Coach Tip* Long EMOM makes this a Grind style Metcon. Same Weight on Barbell for both mvmnts Try and go unbroken for as many rounds as possible on the wallballs and strict pull ups.
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 18, 2019
Male Clients
1
Bobby
Fuentes
8:00 am CrossFit
6 Rounds
95 20ball
2
Ken
Saksa
6:00 am CrossFit
1 Rounds
115
Female Clients
1
Jacqui
Fuentes
8:00 am CrossFit
6 Rounds
35#
1
Jean
Schumacher
6:00 am CrossFit
6 Rounds
85#
1
Laura
Paradiso
6:00 am CrossFit
6 Rounds
65lb
1
Marilyn
Stein
8:00 am CrossFit
6 Rounds
35LB Bar, rack pull ups, 10lb WB
1
Nancy
Finch
8:00 am CrossFit
6 Rounds
30 minutes Knees on floor barbell pull up
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