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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
6.25.19 - 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):
16 (8/8)
Workout
6.25.19
Warm Up
30 Medball DL
30 Medball Cleans
30 Sit ups
Metcon (AMRAP - Rounds)
With a 30min Running Clock
0:00-10:00
3 Rounds
10 Squat Cleans
12 Toes 2 Bar
10:00-20:00
1800m/1400m Row
20:00-30:00
3 Rounds
10 Deadlifts
40 Dubs or 100 Singles
Coach Tip* Score maximum is 3. Moderate weight on the barbell to challenge you in the squat cleans then increase weight for Deadlifts. Aim for a 2min pace on the rower for men and 2:15 pace for women
Cool Down
Grab a foam roller, lacrosse ball or barbell and mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 25, 2019
Male Clients
1
Eric
Resman
6:00 am CrossFit
3 Rounds
115 / 165
1
Matthew
Slaughter
8:00 am CrossFit
3 Rounds
2
Andy
Hengstebeck
11:45 AM CrossFit
3 Rounds
105# SC / 135# DL
2
Costa
Poulias
8:00 am CrossFit
3 Rounds
115sc, 165dl, dubs
2
Kevin
Ortega
11:45 AM CrossFit
3 Rounds
2
Kevin
Potter
4:30 pm CrossFit
3 Rounds
95, 185
2
Shane
luikert
4:30 pm CrossFit
3 Rounds
115#/155#
3
Wade
Memmott
8:00 am CrossFit
2 Rounds
did the row got super light headed and couldnt do the squat clean...
Female Clients
1
Katie
Foiles
6:00 am CrossFit
3 Rounds
75/125
1
Samantha
Leppo
4:30 pm CrossFit
3 Rounds
2
Ashley
Mandeville
11:45 AM CrossFit
3 Rounds
55#, 85#
2
Cat
Lopez
11:45 AM CrossFit
3 Rounds
2
Laura
Paradiso
6:00 am CrossFit
3 Rounds
2
Lori
Bevins
6:00 am CrossFit
3 Rounds
70# Front Squats, 7 min assault bike, 120# DL 100 singles.
2
Melissa
Sereda
6:30 pm CrossFit
3 Rounds
55 lb for squat cleans and 85 lb for deadlifts. Knee2elbow
2
Stephanie
Faust
4:30 pm CrossFit
3 Rounds
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