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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Hot Air - 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):
27 (8/19)
Workout
Hot Air
We haven't done intervals in a while, let alone 5 minute intervals. So the sooner you finish, the more you get to rest. Make each round as consistent as you can while maintaining a little bit of challenging speed. The real challenge today is to make every rep as precise and coordinated as you can. Quite often with air squats it is easy to become lazy with it. Same with power snatches. So execute every rep with purpose and precision. Let's get it.
Fitness
F: Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (75/55)
Score is slowest round
Performance
P: Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (95/65)
Score is slowest round.
Open
O: Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Score is slowest round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 20, 2019
Male Clients
1
Brent
Buenger
8:00 AM CrossFit
2:24
1
Matthew
Houde
5:00 AM CrossFit
2:24
2
David
Smith
4:30 PM CrossFit
2:29
3
Josh
Randall
6:30 PM Crossfit
2:37
4
Private
3:30 PM Crossfit
2:45
5
Eric
Standage
8:00 AM CrossFit
3:55
6
Javier
Gomez
5:00 AM CrossFit
2:37
65#
7
Lance
Johnson
5:30 PM CrossFit
3:45
3:38, 3:05, 3:10, 2:45
Female Clients
1
Kariann
Stark
3:30 PM Crossfit
2:10
2:06 2:06 2:06 2:02 2:10
2
Erin
Johnson
5:00 AM CrossFit
2:14
209, 211,209,214,211
3
Keri
Enriquez
4:30 PM CrossFit
2:33
2:33, 2:28, 2:25, 2:27, 2:28
4
Abigail
Harris
4:30 PM CrossFit
2:39
233......236
5
Anastacia
Wagner
4:30 PM CrossFit
2:41
6
Jennifer
Bury
6:30 PM Crossfit
2:49
snatches 55lb
6
Tammy
Houde
8:00 AM CrossFit
2:49
2:38, 2:38, 2:35, 2:47, 2:49
7
Nancy
Fairbanks
4:30 PM CrossFit
2:52
8
Courtney
Randall
6:30 PM Crossfit
2:58
2:58,2:58,2:54,2:53,2:40
8
Michelle
Loftin
8:00 AM CrossFit
2:58
2:48,2:52,2:51,2:58,2:58
9
Amanda
Funke
3:30 PM Crossfit
2:59
2:45, 2:59, 2:55, 2:55, 2:54
10
Lorrinda
Sturgeon
4:30 PM CrossFit
3:15
301-259-302-306 . round 4 slowest time
11
Samantha
Vigil
8:00 AM CrossFit
3:47
2:54; 2:57; 3:18; 3:30; 3:47
12
Emily
Robinson
4:30 PM CrossFit
2:40
2:40, 2:30, 2:20, 2:24, 2:19
12
Robin
Newell
4:30 PM CrossFit
2:40
13
Heather
Shepherd
3:30 PM Crossfit
2:53
35#
14
Michelle
Hancock
4:30 PM CrossFit
2:56
35#
15
Heather
Todd
3:30 PM Crossfit
3:40
3:21,3:04,3;00,3:08
16
Zoe
Shepherd
3:30 PM Crossfit
3:49
35#, bike
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