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Components
Push Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
3.4.20 - 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
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
3.4.20
Warm Up
200m Jog
10/10 KB Shoulder Press
15 Push ups
Push Press (Every 3min x 5, 8 Push Press)
Push Press
Take a couple minutes and warm up to a heavy 8 reps and use same weight for all 5 sets
Metcon (Time)
3 Rounds For Time(20min CAP)
300m Run
30 Medball Squat Cleans
30 Push ups
30 Wallballs
This light Sprint metcon will test your mental fortitude. all movements are body weight or very light, Use this workout to dial in on your medball clean efficiency. Lets see some score under 15 minutes
Cool Down
Foam roll or barbell mash sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 04, 2020
Male Clients
1
Mike
Kumbat
5:30 pm CrossFit
5 x 8 @ 155 lbs
2
Dylan
Placher
5:30 pm CrossFit
5 x 8 @ 145 lbs
3
Andy
Hengstebeck
11:45 AM CrossFit
5 x 8 @ 115 lbs
3
Ken
Saksa
5:00 AM CrossFit
5 x 8 @ 115 lbs
4
Joe
Guyette
11:45 AM CrossFit
5 x 8 @ 105 lbs
4
Massimo
Hagen
8:00 am CrossFit
5 x 8 @ 105 lbs
5
Wade
Memmott
9:00 AM CrossFit
4 x 8 @ 115 lbs
Female Clients
1
Ashley
Mandeville
9:00 AM CrossFit
5 x 8 @ 85 lbs
1
Paoli
Colmenares
8:00 am CrossFit
5 x 8 @ 85 lbs
2
Heather
Keller
5:30 pm CrossFit
5 x 8 @ 75 lbs
2
Judy
DaRocha
6:00 am CrossFit
5 x 8 @ 75 lbs
3
Marilyn
Stein
8:00 am CrossFit
5 x 8 @ 55 lbs
started at 45
3
Nancy
Finch
8:00 am CrossFit
5 x 8 @ 55 lbs
2-#45,2-50#,1-55#
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