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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Double Date - 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
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):
34 (9/25)
Workout
Double Date
The two barbell movements are what stand out when evaluating this workout. Which means that's where a lot of the work is going to be done. Not necessarily in terms of time, more in terms of muscle fatigue. The rope and the row is where you can take a second to breathe and get ready to attack the next barbell. Breaking into sets early will help offset fatigue, so be smart about the breakup strategy and get to work. If you want to practice double unders for seconds as opposed to reps, 90 seconds will work.
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Hang Power Snatches (75/55)
90 Single Unders
15 Overhead Squats (75/55)
30/21 Calorie Row
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 14, 2019
Male Clients
1
Erik
Enriquez
3:30 PM Crossfit
2 + 124
2
Josh
Randall
6:30 PM Crossfit
2 + 120
3
Tony
Martinez
6:30 PM Crossfit
2 + 45
4
Santiago
Robles
4:30 PM CrossFit
2 + 14
5
Keith
Conway
3:30 PM Crossfit
2 + 11
Ski instead of row- that sucks
6
Devon
martinez
6:30 PM Crossfit
1 + 12
7
Joseph
Stier
3:30 PM Crossfit
0 + 0
8
Private
3:30 PM Crossfit
2 + 111
9
Dan
Meyer
5:30 PM CrossFit
2 + 3
15 DU with a min of 15 SU (alternating jumps)
Female Clients
1
Kristen
Long
9:00AM to 12:00 PM Open G...
3 + 11
2
Jennifer
Justesen
3:30 PM Crossfit
2 + 121
3
Keri
Enriquez
4:30 PM CrossFit
2 + 114
4
Julia
Johnston
3:30 PM Crossfit
2 + 109
5
Erin
Johnson
5:00 AM CrossFit
2 + 105
30 cal
6
Madison
Shepherd
3:30 PM Crossfit
2 + 102
7
Nancy
Fairbanks
4:30 PM CrossFit
2 + 37
8
Irish
Coussens
3:30 PM Crossfit
3 + 14
PP-SU-AS-Ski
9
Allison
Cesare
5:00 AM CrossFit
3 + 6
Bands for barbell movements DUs
10
Kayla
Long
9:00AM to 12:00 PM Open G...
3 + 3
11
Anastacia
Wagner
4:30 PM CrossFit
2 + 132
45#
12
Michelle
Loftin
9:00AM to 12:00 PM Open G...
2 + 131
#35, front squat
13
Heather
Shepherd
3:30 PM Crossfit
2 + 121
35#
14
Kim
Cardenas
4:30 PM CrossFit
2 + 113
15# bar
15
Tammy
Houde
8:00 AM CrossFit
2 + 108
45lbs
16
Courtney
Randall
6:30 PM Crossfit
2 + 106
35 lbs
17
Robin
Newell
4:30 PM CrossFit
2 + 95
35lbs
18
Abigail
Harris
6:30 PM Crossfit
2 + 90
single unders and 45 lb bar
19
Tawn
Johnston
3:30 PM Crossfit
2 + 76
ski erg 35# snatch 35# Push press calf raises
20
Tara
Toone
6:30 PM Crossfit
2 + 34
SU, 20#
21
Melissa
Castaneda
6:30 PM Crossfit
2 + 18
#35,90SU,8 Oh Sq, 21 Cal Row
22
Lorrinda
Sturgeon
4:30 PM CrossFit
2 + 15
23
Lily
Jackson
6:30 PM Crossfit
2 + 14
55lbs/ 45lbs OHS
24
Samantha
Vigil
8:00 AM CrossFit
2 + 7
45#
25
Vanessa
Stier
4:30 PM CrossFit
2 + 4
35#
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