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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
4.24.19 - 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):
24 (9/15)
Workout
4.24.19
Warm UP
3x
10 Medball Cleans
5/5 DB Upright Row
10 V ups
Metcon (AMRAP - Rounds)
Every 5min For 5 Rounds
20 Wallballs
18 DB Snatch
16 Cal Row/Bike
Coach Tip* Aim to finish wall balls unbroken for a couple rounds. Choose a weight to cycle through DB Snatch unbroken for a couple rounds. Aim to finish each round in under 4 minutes to give yourself time to recover for the next round.
Metcon (AMRAP - Rounds)
9min ALT. EMOM
Min 1 - 10 DB Oblique Crunches per side
Min 2 - 40 Second Plank
Min 3 - 10 V ups
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 24, 2019
Male Clients
1
Chris
Godfrey
11:45 AM CrossFit
5 Rounds
20 lbs, 50 lbs, run 300m 2 min rest per round
1
Josh
Leppo
4:30 pm CrossFit
5 Rounds
2
Costa
Poulias
8:00 am CrossFit
5 Rounds
20, 50
2
Donnie
Keller
5:30 pm CrossFit
5 Rounds
2
Joe
Guyette
11:45 AM CrossFit
5 Rounds
20LBS WB, 35LBS DB Snatch
2
Ken
Saksa
6:00 am CrossFit
5 Rounds
3
Andy
Hengstebeck
11:45 AM CrossFit
4 Rounds
2rds @ 45#; 35# rest
3
Eddie
Rogers
6:30 pm CrossFit
4 Rounds
Captains log - Fuck this workout
3
Kevin
Potter
4:30 pm CrossFit
4 Rounds
Female Clients
1
Kelly
Stakely
8:00 am CrossFit
5 Rounds
35lb db, 14lb wb
1
Lynsey
Hathcock
6:00 am CrossFit
5 Rounds
45lb db
1
Stephanie
McCarthy
4:30 pm CrossFit
5 Rounds
2
Amy
Carvelli
6:30 pm CrossFit
5 Rounds
2
Ashley
Matita
11:45 AM CrossFit
5 Rounds
25#
2
Christa
Deibler
5:30 pm CrossFit
5 Rounds
CP1
2
Denise
Savinsky
5:30 pm CrossFit
5 Rounds
2
Jean
Schumacher
6:00 am CrossFit
5 Rounds
2
Katie
Cook
6:00 am CrossFit
5 Rounds
14lb ball, 30# DB
2
Kelli
Blasi
8:00 am CrossFit
5 Rounds
2
Laura
Paradiso
6:00 am CrossFit
5 Rounds
14lb 25 lb
2
Lori
Bevins
6:00 am CrossFit
5 Rounds
10# WB 25# DB
2
Nancy
Finch
8:00 am CrossFit
5 Rounds
10# WB andDB 9 min/3 Ed’s 10 DB OBLIQUES 10# 40 sec plank 10 v up...
2
Stephanie
Faust
4:30 pm CrossFit
5 Rounds
3
Judy
DaRocha
6:00 am CrossFit
4 Rounds
short 20 WB
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