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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
5.31.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
5.31.19
Warm Up
3x
20 Dubs
10 Db squat clean and jerks
Metcon (Time)
4RFT(30min CAP)
400m Run or 500m Row
30 DB Hang clean and jerks(15R/15L)
20 Deadlifts
10 Box Jump Overs
(3min rest between rounds)
Coach Tip* With the built in rest these rounds are meant to be sprints. Move efficiently with the DB and do actuak jerks not push press. Choose a moderate weight on the deadlifts that would be challenging to finish the DLs in 2 sets. If you are feeling good do a higher box as well.
Metcon (AMRAP - Reps)
Tabata
Hollow Hold+Flutter Kicks
Score is the round with least amount of reps
Cool Down
Foam roll or barbell mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Josh
Leppo
5:30 pm CrossFit
26:57
40 DB 135 DL
2
Chris
Godfrey
11:45 AM CrossFit
30:00
7 BJ left 155 lb, 50 lb, 24 in
2
Jeff
Freedman
11:45 AM CrossFit
30:00
3 + 6 50lb DB 225 Deadlift
3
Eddie
Rogers
5:30 pm CrossFit
27:05
3 rounds...for the 4th round I ran to Lansdowne...didnt come back
4
Andy
Hengstebeck
11:45 AM CrossFit
30:00
3rds - 50# DB; 135# DL
4
Bobby
Fuentes
8:00 am CrossFit
30:00
3 + 16
4
Costa
Poulias
6:00 am CrossFit
30:00
35, 135-->155 3+22
4
Kevin
Ortega
11:45 AM CrossFit
30:00
4 Rounds
5
Joe
Guyette
11:45 AM CrossFit
35:00
3 Full Rounds + Run
Female Clients
1
Stephanie
Faust
4:30 pm CrossFit
28:36
2
Jean
Schumacher
6:00 am CrossFit
30:00
2 rounds + 32, 155#, 20#
2
Kelly
Stakely
8:00 am CrossFit
30:00
3 + 38 20lb DB, 125DL
2
Laura
Paradiso
6:00 am CrossFit
30:00
thru 4th run
2
Lauren
Schwartzman
8:00 am CrossFit
30:00
3 Rounds plus 175m Row
3
Lori
Bevins
8:00 am CrossFit
0:00
3 rds, 20# DB, 125# DL, Bench jumps
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