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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Layaway - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM Open Gym
12 PM CrossFit
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):
32 (8/24)
Workout
Layaway
Abs, legs, then arms. If you push the pace on each movement, just remember that you'll get 2 chances to rest that respective muscle group by switching to another. What that means is: identify what movements need to be pushed, and which ones need to be paced. Fast sit-ups are not that different from slow sit-ups so you don't need to challenge that too much. It's the runs and snatches that can be tested. See what happens if you try and keep a quicker pace than is comfortable each round, and then recover on the sit-ups. Abs, legs, then arms. It's only 15 minutes but see what you can get.
Fitness
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)
Open & Performance
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (65/50)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 10, 2019
Male Clients
1
Joel
Pierce
6:00 AM CrossFit
4 + 42
1
Joseph
Stier
3:30 PM Crossfit
4 + 42
2
Michael
Barnacastle
3:30 PM Crossfit
3 + 56
3
Tony
Martinez
6:30 PM Crossfit
3 + 36
4
Private
3:30 PM Crossfit
3 + 30
5
Devon
martinez
6:30 PM Crossfit
2 + 0
6
Santiago
Robles
4:30 PM CrossFit
4 + 10
35lbs
7
Tristan
Sexton
3:30 PM Crossfit
3 + 15
55 lb DB/200 meter 50lb bag
Female Clients
1
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
5 + 4
2
Megan
Barbeau
6:30 PM Crossfit
4 + 38
3
Rachel
Balsiger
9:00AM to 12:00 PM Open G...
4 + 37
4
Cindy
Layton
8:00 AM CrossFit
4 + 29
5
Madison
Shepherd
3:30 PM Crossfit
4 + 8
6
Maryssa
Fairbanks
3:30 PM Crossfit
3 + 47
7
Kristen
Long
12 PM CrossFit
4 + 48
rowing
8
Anastacia
Wagner
4:30 PM CrossFit
4 + 45
25# dumbell
9
Tammy
Houde
8:00 AM CrossFit
4 + 39
used KB 25lbs instead hurt back
10
Allison
Cesare
5:00 AM CrossFit
4 + 27
DB bench/DB rows
11
Robin
Newell
4:30 PM CrossFit
4 + 24
25lbs
12
Samantha
Vigil
8:00 AM CrossFit
4 + 21
30#
13
Julia
Johnston
3:30 PM Crossfit
3 + 59
30#
14
Samie
Garcia
4:30 PM CrossFit
3 + 56
20#
15
Abigail
Harris
6:30 PM Crossfit
3 + 55
25 lb db
16
Amanda
Funke
3:30 PM Crossfit
3 + 50
#25
17
Kim
Cardenas
5:30 PM CrossFit
3 + 45
20#
18
Tawn
Johnston
3:30 PM Crossfit
3 + 42
row 250M 20# DB
19
Melissa
Castaneda
6:30 PM Crossfit
3 + 40
20#
20
Lily
Jackson
4:30 PM CrossFit
3 + 38
25#
21
Courtney
Randall
6:30 PM Crossfit
3 + 30
25 lbs
22
Jen
Padilla
5:30 PM CrossFit
3 + 25
25lb
23
Heather
Shepherd
3:30 PM Crossfit
3 + 22
25# DB
24
Lorrinda
Sturgeon
4:30 PM CrossFit
2 + 50
800m on bike 20# db
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