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Components
Back Squat
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
1.8.20 - 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):
29 (12/17)
Workout
1.8.20
Happy Birthday Max Mcdonald!
Warm Up
30 Calories
15 Air Squats
Back Squat (Every 2min x 5, 2 Back Squats 85+%)
back squat
Metcon (Time)
For Time(15min CAP)
30 KBS
30 Deadlifts
20 KBS
20 Deadlifts
10 KBS
10 Deadlifts
In this Sprint metcon choose a moderate weight on your barbell and KB. You should be able to do sets of 10 on both movements
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 08, 2020
Male Clients
1
Dylan
Placher
4:30 pm CrossFit
5 x 2 @ 315 lbs
1
Herbert
Segura
6:00 am CrossFit
5 x 2 @ 315 lbs
2
Cal
Courtney
4:30 pm CrossFit
5 x 2 @ 275 lbs
3
Kevin
Brown
11:45 AM CrossFit
5 x 2 @ 245 lbs
4
Bobby
Fuentes
8:00 am CrossFit
5 x 2 @ 235 lbs
5
Kevin
Potter
4:30 pm CrossFit
5 x 2 @ 225 lbs
6
Andy
Hengstebeck
11:45 AM CrossFit
5 x 2 @ 205 lbs
6
Diego
Mateo
6:00 am CrossFit
5 x 2 @ 205 lbs
7
Jay
Parenteau
8:00 am CrossFit
5 x 2 @ 165 lbs
2@170
8
Josh
Bridge
4:30 pm CrossFit
2 x 2 @ 225 lbs
3x2 @ 185 box squats
8
Eric
Resman
6:00 am CrossFit
1 x 2 @ 285 lbs
8
Ken
Saksa
6:00 am CrossFit
1 x 2 @ 305 lbs
Female Clients
1
Jean
Schumacher
6:00 am CrossFit
5 x 2 @ 255 lbs
2
Stephanie
McCarthy
4:30 pm CrossFit
5 x 2 @ 185 lbs
3
Kelly
Stakely
8:00 am CrossFit
5 x 2 @ 175 lbs
4
Stephanie
Faust
6:30 pm CrossFit
5 x 2 @ 165 lbs
5
Rihannan
mcclelland
6:00 am CrossFit
5 x 2 @ 155 lbs
6
Heather
Keller
5:30 pm CrossFit
5 x 2 @ 145 lbs
7
Terri
Thomas
4:30 pm CrossFit
5 x 2 @ 135 lbs
8
Laura
Paradiso
6:00 am CrossFit
5 x 2 @ 125 lbs
8
MC
Heller
11:45 AM CrossFit
5 x 2 @ 125 lbs
9
Alexis
Alvarez
5:30 pm CrossFit
5 x 2 @ 115 lbs
9
Lori
Bevins
6:00 am CrossFit
5 x 2 @ 115 lbs
10
Heather
Karnes
6:00 am CrossFit
5 x 2 @ 105 lbs
10
Judy
DaRocha
6:00 am CrossFit
5 x 2 @ 105 lbs
11
Marilyn
Stein
8:00 am CrossFit
5 x 2 @ 95 lbs
12
Mary
McLearn
8:00 am CrossFit
5 x 2 @ 80 lbs
13
Leanne
Flama
5:30 pm CrossFit
5 x 2 @ 65 lbs
14
Brittany
Whaley
6:00 am CrossFit
4 x 2 @ 145 lbs
4x2 1x1
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