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Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
3.18.20 - 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):
12 (8/4)
Workout
3.18.20
Happy Birthday Chris Godfrey!
Warm Up
50 Dubs or 100 Singles
20 Push ups
Bench Press ( Every 2:30 x 4, 6 Bench Press)
Bench Press
Take 10minutes and warm up to about 70-75% and do all sets at same weight
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
8 Pull ups
30 Push ups
8 Calories
30 Wall balls
8 Deadlifts
With 5 different movements in todays workout be mindful of your transitions, they can eat up a lot of time. Use a heavy barbell today and Grind through this long one. Aim to complete 4+ rounds
Cool Down
Grab a foam roller or lacrosse ball and mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 18, 2020
Male Clients
1
Dylan
Placher
5:30 pm CrossFit
4 x 6 @ 225 lbs
1
Mike
Kumbat
9:00 AM CrossFit
4 x 6 @ 225 lbs
2 x 205 2 x 225
2
Graham
Scott
5:30 pm CrossFit
4 x 6 @ 205 lbs
Last two of set 4 with spotter
3
Wade
Memmott
9:00 AM CrossFit
4 x 6 @ 185 lbs
missed very last rep on last set
4
Ken
Saksa
5:00 AM CrossFit
4 x 6 @ 175 lbs
5
Costa
Poulias
8:00 am CrossFit
4 x 6 @ 155 lbs
6
Kevin
Potter
11:45 AM CrossFit
4 x 6 @ 145 lbs
6
Massimo
Hagen
5:00 AM CrossFit
4 x 6 @ 145 lbs
could have increased
Female Clients
1
Jean
Schumacher
5:00 AM CrossFit
4 x 6 @ 95 lbs
1 set at 85
2
Lori
Bevins
6:00 am CrossFit
4 x 6 @ 60 lbs
3
Marilyn
Stein
8:00 am CrossFit
4 x 6 @ 55 lbs
4
Leanne
Flama
5:30 pm CrossFit
4 x 6 @ 50 lbs
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