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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Rope-a-Dope - Iron Grip CrossFit
Class
(All)
8 AM CrossFit
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Rope-a-Dope
After 6 weeks, you and your partners are finally able to get after it once more! Today's about knowing the breakup strategy ahead of time. So strategize with your team, stay true to your strategy, and just keep on moving through. Who doesn't love biking, snatching, rope climbing, and jump-roping? Nobody. That's the answer.
Fitness
F: Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (50/35)
450 Single Unders
15 Rope Climbs
2 O/P + 1 Fitness = 200 Double Unders + 150 Single Unders
1 O/P + 2 Fitness = 100 Double Unders + 300 Single Unders
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (65/50)
300 Double Unders
15 Rope Climbs
2 O/P + 1 Fitness = 200 Double Unders + 150 Single Unders
1 O/P + 2 Fitness = 100 Double Unders + 300 Single Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 30, 2019
Male Clients
1
Josh
Randall
8 AM CrossFit
2 + 26
2
Erik
Enriquez
9 AM CrossFit
2 + 0
Pull-ups instead of Rope Climbs.. finished in about 26min... Keri...
3
Joseph
Burger
8 AM CrossFit
0 + 0
Got some reps
Female Clients
1
Kristen
Long
9 AM CrossFit
10 + 0
10 rounds 50 double unders 6 snatch build in weight (55,60,65,70,...
2
Keri
Enriquez
8 AM CrossFit
2 + 0
26 minutes.
3
Courtney
Randall
8 AM CrossFit
2 + 26
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