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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
3.13.20 - 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):
14 (7/7)
Workout
3.13.20
Warm Up
3x
10 DB Snatch
10 Burpees
Metcon (6 Rounds for time)
Every 5min x 6
14 Calories
14 Box Step ups
14 HSPU or DB Shoulder Press
14 Hang Power Clean
Each round is scored with the time it takes to complete the full round. You should aim to finish first couple rounds in under 3:30
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 13, 2020
Male Clients
1
Costa
Poulias
8:00 am CrossFit
17:10
115#, bike, HSPU, 53kb w/24" box
2
Herbert
Segura
6:00 am CrossFit
20:31
95lbs for bar | 53lbs for step ups | deficit HSPU
3
Dylan
Placher
4:30 pm CrossFit
15:58
4
Massimo
Hagen
8:00 am CrossFit
23:02
35# BX 20" box 20# DSP* 95# HPC 20 too light 30 too heavy
5
Matthew
Slaughter
11:45 AM CrossFit
24:00
95lbs
6
Ken
Saksa
5:00 AM CrossFit
24:36
95, 53, hspu
7
Jay
Parenteau
8:00 am CrossFit
30:00
#75 BB #35 KB cut down to 10 reps after missing 20 cleans
Female Clients
1
Reagan
Terry
6:00 am CrossFit
18:51
2
Laura
Paradiso
6:00 am CrossFit
20:12
run, ghd, db press
3
Kelly
Stakely
9:00 AM CrossFit
20:15
75lb, 35KB
4
Judy
DaRocha
5:00 AM CrossFit
22:07
5
Marilyn
Stein
8:00 am CrossFit
22:54
row, 18lb KB, 12lb DBs, 35lb bar
6
Jean
Schumacher
5:00 AM CrossFit
23:13
65, 20db, 35kb
7
Stephanie
McCarthy
11:45 AM CrossFit
23:50
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