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Components
Back Squat
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
4.23.19 - 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):
32 (17/15)
Workout
4.23.19
Warm UP
3x
300m Row
10 Goblet Squats
10 KB Single Leg RDL
Back Squat (5x 3 @ 85%)
back squat
Metcon (AMRAP - Reps)
9min Ascending AMRAP
3 Power Cleans
3 Burpee over bar
6.6.9.9....
Coach Tip* You should be able to do 10 unbroken PC with the weight you choose for your barbell. Steady pace on the burpees and aim to finish the round of 15. Score is total reps completed
Cool Down
Coach led stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 23, 2019
Male Clients
1
Chris
Godfrey
11:45 AM CrossFit
5 x 3 @ 275 lbs
1
Todd
Wangler
6:00 am CrossFit
5 x 3 @ 275 lbs
2
Eric
Resman
6:00 am CrossFit
5 x 3 @ 265 lbs
3
Donnie
Keller
4:30 pm CrossFit
5 x 3 @ 255 lbs
4
Joe
Guyette
11:45 AM CrossFit
5 x 3 @ 245 lbs
4
Shane
luikert
4:30 pm CrossFit
5 x 3 @ 245 lbs
4
Wade
Memmott
8:00 am CrossFit
5 x 3 @ 245 lbs
5
Diego
Mateo
6:00 am CrossFit
5 x 3 @ 225 lbs
5
Massimo
Hagen
8:00 am CrossFit
5 x 3 @ 225 lbs
5
Thomas
Berner
6:00 am CrossFit
5 x 3 @ 225 lbs
6
Kevin
Potter
4:30 pm CrossFit
5 x 3 @ 205 lbs
7
Andy
Hengstebeck
11:45 AM CrossFit
5 x 3 @ 195 lbs
7
Manny
Tianga
11:45 AM CrossFit
5 x 3 @ 195 lbs
8
Kevin
Ortega
6:00 am CrossFit
5 x 3 @ 185 lbs
9
Austin
Jennings
5:30 pm CrossFit
5 x 3 @ 135 lbs
10
John
Cunniff
6:30 pm CrossFit
5 x 3 @ 125 lbs
11
Costa
Poulias
8:00 am CrossFit
4 x 3 @ 225 lbs
1X3 @115
Female Clients
1
Lynsey
Hathcock
6:00 am CrossFit
5 x 3 @ 255 lbs
2
Jean
Schumacher
6:00 am CrossFit
5 x 3 @ 210 lbs
3
Sarah
Plocharczyk
11:45 AM CrossFit
5 x 3 @ 185 lbs
3
Stephanie
Faust
4:30 pm CrossFit
5 x 3 @ 185 lbs
4
Katie
Cook
6:00 am CrossFit
5 x 3 @ 165 lbs
155, 160, 165
4
Kelly
Stakely
8:00 am CrossFit
5 x 3 @ 165 lbs
5
Christina
Biscardi
8:00 am CrossFit
5 x 3 @ 150 lbs
6
Jill
Armstrong
4:30 pm CrossFit
5 x 3 @ 145 lbs
6
Stephanie
McCarthy
4:30 pm CrossFit
5 x 3 @ 145 lbs
7
Ashley
Matita
8:00 am CrossFit
5 x 3 @ 140 lbs
8
Laura
Paradiso
6:00 am CrossFit
5 x 3 @ 110 lbs
8
Lori
Bevins
6:00 am CrossFit
5 x 3 @ 110 lbs
9
Bailey
Hill
11:45 AM CrossFit
5 x 3 @ 105 lbs
10
Ayleen
Perez-Lavin
6:00 am CrossFit
5 x 3 @ 65 lbs
10
Judy
DaRocha
6:00 am CrossFit
5 x 3 @ 65 lbs
practice only
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