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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
1.22.20 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
Open Gym
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):
13 (7/6)
Workout
1.22.20
Warm Up
400m Row
10 Medball Cleans
10 KBS
Metcon (Time)
For Time(25min CAP)
800m Run
60 DB Snatch
40 T2B
20 Deadlifts
10 Power Cleans
20 Deadlifts
40 T2B
60 DB Snatch
800m Run
Grind Baby Grind. All weights should be moderate so you can move them efficiently. T2B Gymnastics should be completed in no more than 6 sets. Have fun!
Metcon (AMRAP - Rounds and Reps)
4min ABRAP
30 Deadbugs
60 Flutter Kicks
30 Situps
Cool Down
Grab a foam roller or barbell and mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 22, 2020
Male Clients
1
Herbert
Segura
6:00 am CrossFit
24:52
Bar work @155lbs
2
Andy
Hengstebeck
11:45 AM CrossFit
25:00
35# db/ 135# bb
2
Diego
Mateo
4:30 pm CrossFit
25:00
2
Ken
Saksa
5:30 pm CrossFit
25:00
135, 25 reps and run left
2
Michael
Winship
8:00 am CrossFit
25:00
95# barbell, knee raises, 30# db
2
Mike
Kumbat
4:30 pm CrossFit
25:00
ended with 200M run
3
Costa
Poulias
6:00 am CrossFit
28:35
155, 50db, t2b
Female Clients
1
Marilyn
Stein
8:00 am CrossFit
22:48
row, 12lb DB, 45lb bar, knee raises
2
Kelly
Stakely
8:00 am CrossFit
24:01
95lb, 35lb, straight leg raises
3
Brittany
Whaley
5:30 pm CrossFit
24:15
20lb 75lb
4
Laura
Paradiso
6:00 am CrossFit
25:00
45snatches 95lb 55lb 25lb
4
Lori
Bevins
6:00 am CrossFit
25:00
DNF.. 300m row to go :(
5
Nancy
Finch
8:00 am CrossFit
47:00
DB-10#,T2B-knee ups,DL-35#,
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