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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Bar Star - 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):
24 (8/16)
Workout
Bar Star
A rare partner workout today, folks, and a good one at that. Today, you get almost a half hour to work through a lot of reps with your team, so breakup strategy is key. Switch fast, and don't hold onto too big of sets. Too big of sets means faster muscle failure, which means increased level of uselessness you'll have for you team. Which means, when you feel like you could do 5 more reps, switch. That means you can save that energy for the last barbell before the rest, regardless of which AMRAP. So strategize with your team, have fun with it, and here's to Wednesday, everybody, YAY!
Fitness
F: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (115/80)
AMRAP Bench Press (135/95)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
AMRAP Deadlifts (225/155)
Open & Performance
OP: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 15, 2019
Male Clients
1
James
Reblin
6:30 PM Crossfit
464 Total Reps
2
Eric
Standage
8:00 AM CrossFit
388 Total Reps
Teamed with Josh and Brent
2
Josh
Randall
8:00 AM CrossFit
388 Total Reps
w/ Eric & Brent
3
Tony
Ortega
5:00 AM CrossFit
343 Total Reps
4
Benjamin
Green
4:30 PM CrossFit
292 Total Reps
W/Chris H
5
David
Smith
4:30 PM CrossFit
108 Total Reps
5
Jeffrey
Stark
4:30 PM CrossFit
108 Total Reps
6
Dennis
Florence
5:30 PM CrossFit
34 Total Reps
Female Clients
1
Kimberly
Anderson
6:30 PM Crossfit
464 Total Reps
2
Emily
Robinson
3:30 PM Crossfit
429 Total Reps
2
Irish
Coussens
3:30 PM Crossfit
429 Total Reps
2
Kariann
Stark
3:30 PM Crossfit
429 Total Reps
3
Kayla
Long
5:30 PM CrossFit
376 Total Reps
w/ Jenna
4
Lorrinda
Sturgeon
4:30 PM CrossFit
344 Total Reps
michelle and aspen
5
Ali
Florence
5:30 PM CrossFit
343 Total Reps
w Staci & Allison
5
Allison
Cesare
5:30 PM CrossFit
343 Total Reps
w Staci & Ali
5
Anastacia
Wagner
5:30 PM CrossFit
343 Total Reps
w Ali & Allison
6
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
137 Total Reps
17 reps per weight solo
7
Jennifer
Bury
6:30 PM Crossfit
464 Total Reps
8
Heather
Todd
3:30 PM Crossfit
364 Total Reps
9
Jennifer
Isbell
5:00 AM CrossFit
343 Total Reps
total reps, my reps
10
Samantha
Vigil
5:00 AM CrossFit
263 Total Reps
Team of 2 with Erin. Reduced reps to 35 per round. DL weight: 105...
11
Amanda
Funke
8:00 AM CrossFit
234 Total Reps
Team of 2 w/Courtney rx back squat & deadlift, scaled bench press
11
Courtney
Randall
8:00 AM CrossFit
234 Total Reps
Amanda, 35 reps
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