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Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
2.5.20 - 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):
20 (10/10)
Workout
2.5.20
Warm Up
400m row
25 Push ups
Bench Press ( Every 2min x 5, 3 Bench Press @ 85%)
Bench Press
Metcon (Time)
4 Rounds For Time(20min CAP)
10 HSPU or DB Shoulder Press
15 Clean and Jerks
20 Front Rack Reverse Lunges
25 Pull ups
Same weight on barbell for both movements. Make weight challenging to complete lunges in 2 sets. Pull up modifications should be done in 2-4 sets
Cool Down
grab a foam roller or barbell and mash sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 05, 2020
Male Clients
1
Dylan
Placher
6:30 pm CrossFit
5 x 3 @ 255 lbs
2
Jeff
Freedman
11:45 AM CrossFit
5 x 3 @ 245 lbs
3
Mike
Kumbat
5:30 pm CrossFit
5 x 3 @ 235 lbs
4
Ken
Saksa
5:30 pm CrossFit
5 x 3 @ 185 lbs
5
Costa
Poulias
8:00 am CrossFit
5 x 3 @ 165 lbs
5
Wade
Memmott
8:00 am CrossFit
5 x 3 @ 165 lbs
6
Jay
Parenteau
8:00 am CrossFit
5 x 3 @ 155 lbs
Last 2 rounds 155
6
Kevin
Potter
4:30 pm CrossFit
5 x 3 @ 155 lbs
7
Andy
Hengstebeck
11:45 AM CrossFit
5 x 3 @ 125 lbs
8
Michael
Winship
4:30 pm CrossFit
5 x 3 @ 120 lbs
Female Clients
1
Kelly
Stakely
8:00 am CrossFit
5 x 3 @ 105 lbs
2
Monica
Martínez-A ...
4:30 pm CrossFit
5 x 3 @ 95 lbs
2
Stephanie
McCarthy
6:30 pm CrossFit
5 x 3 @ 95 lbs
3
Judy
DaRocha
6:00 am CrossFit
5 x 3 @ 75 lbs
4
MC
Heller
4:30 pm CrossFit
5 x 3 @ 65 lbs
5
Marilyn
Stein
8:00 am CrossFit
5 x 3 @ 60 lbs
5
Nancy
Finch
8:00 am CrossFit
5 x 3 @ 60 lbs
6
Alexis
Alvarez
6:00 am CrossFit
5 x 3 @ 55 lbs
6
Leanne
Flama
5:30 pm CrossFit
5 x 3 @ 55 lbs
7
Katie
Cook
6:00 am CrossFit
2 x 2 @ 95 lbs
3x2@85#
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