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Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
4.11.19 - 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):
19 (9/10)
Workout
4.11.19
Happy Birthday Kevin Brown
Warm Up
3x
200m Jog or 300m Row
10 Puh ups
Bench Press (5 x 4 @ 80-85% Superset 5 3 sec negative Push ups)
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
8 Hang Power Clean
8 Front Squats
32 Dubs
Coach Tip* Yesterday was about capacity today is about Max output in short amount of time. Make Barbell Moderately light and move through a couple rounds unbroken. Aim to finish 4+ Rounds
Cool Down
Coach Led Stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 11, 2019
Male Clients
1
adam
brady
6:00 am CrossFit
5 x 4 @ 225 lbs
1
Shane
luikert
4:30 pm CrossFit
5 x 4 @ 225 lbs
2
Kevin
Brown
11:45 AM CrossFit
5 x 4 @ 215 lbs
3
Chris
Godfrey
11:45 AM CrossFit
5 x 4 @ 185 lbs
3
Eric
Resman
6:00 am CrossFit
5 x 4 @ 185 lbs
3
Gio
Marzetti
6:00 am CrossFit
5 x 4 @ 185 lbs
3
Wade
Memmott
8:00 am CrossFit
5 x 4 @ 185 lbs
4
Costa
Poulias
8:00 am CrossFit
5 x 4 @ 150 lbs
5
Austin
Jennings
5:30 pm CrossFit
5 x 4 @ 95 lbs
Female Clients
1
Stephanie
Faust
4:30 pm CrossFit
5 x 4 @ 115 lbs
2
Jean
Schumacher
6:00 am CrossFit
5 x 4 @ 100 lbs
2
Kelly
Stakely
6:00 am CrossFit
5 x 4 @ 100 lbs
3
Denise
Savinsky
5:30 pm CrossFit
5 x 4 @ 85 lbs
4
Lori
Bevins
8:00 am CrossFit
5 x 4 @ 75 lbs
5
Stephanie
Warson
11:45 AM CrossFit
5 x 5 @ 55 lbs
yay no pain
5
Ana
Soundara
6:00 am CrossFit
5 x 4 @ 55 lbs
5
Bailey
Hill
11:45 AM CrossFit
5 x 4 @ 55 lbs
5
Marilyn
Stein
8:00 am CrossFit
5 x 4 @ 55 lbs
5
Mary
McLearn
8:00 am CrossFit
5 x 4 @ 55 lbs
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