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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Waterlogged - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM 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):
28 (9/19)
Workout
Waterlogged
We've practiced it constantly, now we get to apply it. That 1,000m row is a buy-in, and it can be so easy to blow out on it. Therefore, see the following 3 couplets as the gradual increase of pace. Start conservative on the row, stay smooth on the set of 30/15, stick with that pace for the set of 20/10, and then finish with all you've got on that last set of 10/5. Today's gonna hurt but bygolly if it ain't gonna be wonderful! Happy Hump Day everybody!
Fitness
F: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (35/20)
15 Burpee Box Jumps Overs (24"/20")
20 Dumbbell Snatches (35/20)
10 Burpee Box Jumps Overs(24"/20")
10 Dumbbell Snatches (35/20)
5 Burpee Box Jumps Overs (24/20")
Open & Performance
OP: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps Overs (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps Overs (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps Overs (24/20")
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 01, 2019
Male Clients
1
David
Smith
4:30 PM CrossFit
10:37
2
Jeffrey
Stark
9:00AM to 12:30PM Open Gy...
11:27
Performed on base
3
Matthew
Houde
5:00 AM CrossFit
11:31
4
Dan
Meyer
4:30 PM CrossFit
14:25
5
Tony
Ortega
5:00 AM CrossFit
21:08
6
James
Reblin
6:30 PM Crossfit
11:56
20" box step up
7
Josh
Randall
6:30 PM Crossfit
12:19
KB swings for snatches
8
Private
3:30 PM Crossfit
13:59
9
Owen
Chandler
5:00 AM CrossFit
17:22
Female Clients
1
Kayla
Long
4:30 PM CrossFit
11:30
25 lbs 1000 m buyout after not included in time
2
Anastacia
Wagner
5:00 AM CrossFit
11:46
3
Tammy
Houde
8:00 AM CrossFit
12:02
4
Samantha
Vigil
8:00 AM CrossFit
12:11
5
Kimberly
Anderson
6:30 PM Crossfit
13:01
6
Erin
Johnson
5:00 AM CrossFit
13:06
35 #
7
Emily
Robinson
4:30 PM CrossFit
13:28
8
Keri
Enriquez
5:30 PM CrossFit
13:41
9
Amanda
Funke
8:00 AM CrossFit
14:23
10
Michelle
Loftin
8:00 AM CrossFit
12:07
#15, 12 " box jumps
11
Tawn
Johnston
3:30 PM Crossfit
12:15
12 days until surgery 15# no burpees step ups
12
Madison
Shepherd
3:30 PM Crossfit
13:34
mod burpee/step over
13
Irish
Coussens
3:30 PM Crossfit
13:38
Step Up
14
Courtney
Randall
6:30 PM Crossfit
13:50
step ups
15
Judy
Meyer
4:30 PM CrossFit
14:30
15lb
16
Lorrinda
Sturgeon
4:30 PM CrossFit
15:36
15# and step ups
16
Nadia
Nunez
5:00 AM CrossFit
15:36
20lbs Plate jump overs
17
Sarah
Armengau
5:00 AM CrossFit
16:36
15lb DB
18
Jennifer
Schleicher
9:00AM to 12:30PM Open Gy...
0:00
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