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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Grim Reaper - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM 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):
37 (15/22)
Workout
Grim Reaper
Here's the idea: big sets on the barbell, and chip away on the gymnastics portion. It's going to be a lot less energy expended to reset on the rig than it is to reset on the barbell, so make your money on the barbell, recover on the rig. Besides that, the good news is, if you don't finish 21-15-9, you get saved by the clock! If you DO, then even better news, you get to keep going until the clock says so. Nothin better on a Monday than some good ol' fashioned CrossFit!
Metcon
Fitness
F: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (75/55)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (75/55)
Pull-ups
Open & Performance
OP: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
162 Total Reps
2
David
Smith
3:30 PM Crossfit
154 Total Reps
3
Josh
Randall
5:30 PM CrossFit
150 Total Reps
4
Lance
Johnson
6:30 PM Crossfit
143 Total Reps
5
Chris
Balsiger
9:00AM to 12:30PM Open Gy...
180 Total Reps
6
Don
Bierschbach
4:30 PM CrossFit
156 Total Reps
7
Don
Bierschbach
3:30 PM Crossfit
152 Total Reps
8
Steven
Shulski
5:00 AM CrossFit
151 Total Reps
65#
9
Philip
Johnston
3:30 PM Crossfit
149 Total Reps
10
Charles
King
8:00 AM CrossFit
144 Total Reps
11
Private
3:30 PM Crossfit
123 Total Reps
12
Travis
Fagerness
5:00 AM CrossFit
118 Total Reps
13
Michael
Bostian
3:30 PM Crossfit
97 Total Reps
65lb
14
Kyle
Craver
5:00 AM CrossFit
85 Total Reps
15
Javier
Gomez
5:00 AM CrossFit
77 Total Reps
Female Clients
1
Cynthia
Brooks
5:00 AM CrossFit
201 Total Reps
2
Kristen
Long
4:30 PM CrossFit
128 Total Reps
3
Irish
Coussens
3:30 PM Crossfit
119 Total Reps
4
Michelle
Hancock
3:30 PM Crossfit
72 Total Reps
5
Erin
Johnson
5:00 AM CrossFit
157 Total Reps
knee raises
6
Ashley
Shulski
5:00 AM CrossFit
155 Total Reps
7
Nancy
Fairbanks
4:30 PM CrossFit
151 Total Reps
Scaled big time!
8
Maria
Castro
6:30 PM Crossfit
142 Total Reps
9
Anastacia
Wagner
8:00 AM CrossFit
136 Total Reps
10
Kathy
Goolsby
4:30 PM CrossFit
129 Total Reps
11
Lorrinda
Sturgeon
4:30 PM CrossFit
126 Total Reps
35# front squat situps 35# thrusters ring rows
11
Samantha
Sullivan
6:30 PM Crossfit
126 Total Reps
12
Keri
Enriquez
5:30 PM CrossFit
124 Total Reps
Leg raises
13
Maggie
Cohen
3:30 PM Crossfit
119 Total Reps
toes to pole
14
Jennifer
Bury
6:30 PM Crossfit
115 Total Reps
15
Courtney
Randall
5:30 PM CrossFit
112 Total Reps
ring rows, knee ups
16
Kariann
Stark
3:30 PM Crossfit
110 Total Reps
17
Nadia
Nunez
8:00 AM CrossFit
103 Total Reps
18
Andrea
Fabry
3:30 PM Crossfit
100 Total Reps
scaled everything
19
Anna
Brimmer
4:30 PM CrossFit
99 Total Reps
20
Kimberly
Johnson
5:00 AM CrossFit
90 Total Reps
knees to chest, banded
21
Jennifer
Isbell
3:30 PM Crossfit
81 Total Reps
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