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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
2.21.20 - Ionic Fitness
Class
(All)
5:00 AM CrossFit
6:00 am CrossFit
8:00 am CrossFit
Open Gym
9:00 AM CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
2.21.20
Warm Up
2x
12 Calories
12 Wallballs
12 Sit ups
Metcon (AMRAP - Reps)
Every 2min x 4 (Rest 2min between rounds)
12 SDHP
Max Calories
Rest 5 min
Every 2min x 4 (Rest 2min between rounds)
12 Hang Squat Cleans
Max Wallballs
Challenge yourself to put a moderate weight on your barbell for both movements. you should need to break up the reps in 2 sets. Score is total number of calories + Wallballs completed
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 21, 2020
Male Clients
1
Michael
Winship
4:30 pm CrossFit
169 Reps
85# bar bell, Row RX, 14 # WB
2
Ken
Saksa
5:00 AM CrossFit
150 Reps
95#, bike, 78,72
3
Herbert
Segura
6:00 am CrossFit
145 Reps
125lbs for SDHP and 135lbs for squat cleans. 30lbs for WBs
4
Costa
Poulias
8:00 am CrossFit
132 Reps
115#, GHD back extensions, missed 1st rd.
5
Chris
Godfrey
11:45 AM CrossFit
111 Reps
115lbs, bike, 20 lbs
6
Jay
Parenteau
8:00 am CrossFit
99 Reps
#95 2 sets of 4 for Hang Clean
7
Andy
Hengstebeck
11:45 AM CrossFit
96 Reps
115# SDHP / 1rd @ 115#, 3rd @ 95# HSC (66 / 30)
8
Bobby
Fuentes
8:00 am CrossFit
88 Reps
95
Female Clients
1
MC
Heller
11:45 AM CrossFit
105 Reps
65#bb
2
Lori
Bevins
5:00 AM CrossFit
101 Reps
ab and ghd sit ups
3
Nancy
Finch
8:00 am CrossFit
98 Reps
40#, 38 CALORIES Bike 35#, 60 WB
4
Marilyn
Stein
8:00 am CrossFit
97 Reps
47 cal, 50 WB, 35lb bar, 10lb WB
5
Terri
Thomas
6:00 am CrossFit
58 Reps
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