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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
4.4.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 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):
17 (8/9)
Workout
4.4.19
Warm UP
800m Row or 25 Cal Bike
Metcon (AMRAP - Reps)
4min Max Effort
Toes 2 Bar
Coach Tip* Choose modification where you can complete 50+ Reps
Metcon (AMRAP - Rounds)
Every 5 minutes for 5 rounds
400m Run
10 Deadlift
8 Bar Facing Burpee
6 Power Clean
4 Bar facing Burpee
Caoch Tip* Run faster than our 800s earlier in the week. Barbell weight should be unbroken for the DL and no more than 2 sets on Power Cleans. Steady on BF burpees will prove to be successful.
Cool Down
coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 04, 2019
Male Clients
1
Costa
Poulias
8:00 am CrossFit
66 Reps
2
Ryan
Bellamy
4:30 pm CrossFit
63 Reps
3
Troy
LyTell
4:30 pm CrossFit
45 Reps
4
Chris
Godfrey
11:45 AM CrossFit
42 Reps
5
Andy
Hengstebeck
11:45 AM CrossFit
41 Reps
6
Massimo
Hagen
8:00 am CrossFit
65 Reps
Hanging Leg Raises
7
Todd
Wangler
6:00 am CrossFit
63 Reps
Knee raises
8
Wade
Memmott
8:00 am CrossFit
47 Reps
toes to waist
Female Clients
1
Sarah
Plocharczyk
4:30 pm CrossFit
53 Reps
2
Kelly
Stakely
8:00 am CrossFit
76 Reps
3
Kelli
Blasi
5:30 pm CrossFit
70 Reps
3
Lori
Bevins
8:00 am CrossFit
70 Reps
Toes as high as I could get them 😂😂
4
Christina
Biscardi
8:00 am CrossFit
54 Reps
5
Stephanie
Faust
4:30 pm CrossFit
52 Reps
6
Laura
Paradiso
6:00 am CrossFit
49 Reps
25 T2B 24 K2E
7
Jean
Schumacher
6:00 am CrossFit
44 Reps
knee raises
8
Judy
DaRocha
6:00 am CrossFit
0 Reps
unknown
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