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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
El Niño - 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):
19 (8/11)
Workout
El Niño
Indeed, this one's a tough one. Today's workout is a great reminder that scaling is always important to assure proper stimulus. Our goal is to pick loads and numbers that allow us to finish one movement, and get right on the next thing. So make sure you scale to something that works for YOU, and attack this one. Looking at a twenty-something long workout, so slow is smooth, smooth is fast. It's gonna be flippin' awesome.
Fitness
F: Metcon (Time)
For Time:
1 Mile Run
50 Dumbbell Snatches (35/20)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)
Open & Performance
OP: Metcon (Time)
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 21, 2019
Male Clients
1
David
Smith
3:30 PM Crossfit
17:02
2
Jack
Ferguson
3:30 PM Crossfit
20:35
3
Erik
Enriquez
3:30 PM Crossfit
22:57
4
Philip
Johnston
3:30 PM Crossfit
24:10
5
Michael
Squires
4:30 PM CrossFit
13:44
Rowing, @20, RR
6
Private
3:30 PM Crossfit
20:29
7
Davis
Goolsby
3:30 PM Crossfit
20:36
green band for pullups
8
Josh
Randall
5:30 PM CrossFit
20:45
RRs for PUs
Female Clients
1
Julia
Johnston
3:30 PM Crossfit
20:43
🔥🔥🔥🔥🔥 hot outside
2
Maria
Castro
6:30 PM Crossfit
21:40
3
Kenya
Colon
5:00 AM CrossFit
18:09
20 DB
4
Emily
Robinson
3:30 PM Crossfit
19:01
banded pullup
5
Lily
Jackson
6:30 PM Crossfit
19:04
800 m run
6
Heather
Todd
3:30 PM Crossfit
19:49
1/2 mile
7
Courtney
Randall
5:30 PM CrossFit
20:27
1000 m run, ring rows
8
Irish
Coussens
8:00 AM CrossFit
22:03
RR/PU
9
Samantha
Vigil
8:00 AM CrossFit
23:31
Attempted banded kipping pullups
10
Michelle
Hancock
8:00 AM CrossFit
24:50
step ups and a lot of walking
11
Keri
Enriquez
3:30 PM Crossfit
25:21
35 lb odd object, 18 pull ups
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