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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Double Play - 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):
21 (8/13)
Workout
Double Play
Stimulus-wise, we are looking to focus the majority of our intensity on the barbell. That means really pushing the discomfort there with those three barbell movements, then recovering while on the row and jumprope. If you want to practice those double-unders in preparation for the Open, today's your day. Make sure that barbell isn't too heavy where you get stuck on it, and allows for nice, continuous movement. 15 minutes of pure fun, discomfort, and improvement. Let's give it all we got.
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Power Snatches (75/55)
10 Overhead Squats (75/55)
15 Hang Power Cleans (75/55)
20/15 Calorie Row
75 Single Unders
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 20, 2019
Male Clients
1
Santiago
Robles
4:30 PM CrossFit
3 + 6
2
Bill
Olson
4:30 PM CrossFit
3 + 3
115#
2
Dan
Meyer
5:30 PM CrossFit
3 + 3
3
George
Millman
4:30 PM CrossFit
3 + 0
4
Erik
Enriquez
5:30 PM CrossFit
2 + 61
DUBS
5
Keith
Conway
3:30 PM Crossfit
2 + 50
6
Philip
Johnston
3:30 PM Crossfit
3 + 39
Skipped OVH sqts
7
Private
3:30 PM Crossfit
2 + 30
Female Clients
1
Julia
Johnston
3:30 PM Crossfit
3 + 37
2
Keri
Enriquez
5:30 PM CrossFit
3 + 6
3
Michelle
Hancock
4:30 PM CrossFit
3 + 0
4
Kristen
Long
5:30 PM CrossFit
5 + 0
15# no jump rope
5
Abigail
Harris
5:00 AM CrossFit
3 + 34
35 bar
6
Irish
Coussens
3:30 PM Crossfit
3 + 23
35#S-PVC OHS-55#
7
Courtney
Randall
6:30 PM Crossfit
3 + 12
40 lbs
8
Kimberly
Anderson
3:30 PM Crossfit
3 + 9
35#
9
Allison
McCarley
4:30 PM CrossFit
3 + 1
35 snatch and cleans, 15 overhead squats
10
Jennifer
Bury
4:30 PM CrossFit
3 + 0
55lb, 15 OH sqts, 55 hang power, single unders
11
Samantha
Vigil
8:00 AM CrossFit
2 + 95
35#; 75 singles
12
Anastacia
Wagner
6:30 PM Crossfit
2 + 59
KB swings at 35 front squats
13
Tawn
Johnston
3:30 PM Crossfit
2 + 29
Push Press for Power Snatch 55# Back Squat for OVS 55# Calf Raise...
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