Show Workout in Full Screen
Auto Scroll Page
Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
7.8.20 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM 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):
22 (15/7)
Workout
7.8.20
6 Year Anniversary Party this Saturday @ Ionic Fitness 7pm Happy Birthday Roma Miruntenko
Warm Up
2x
15 Push ups
15 Calories
Bench Press ( Every 2min x 6, 4 Bench Press)
Bench Press
Take 10 minuts and warm up to a heavy 4 reps and do all sets at tha t weight
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
10 Push Press
10 Hang Squat Cleans
10 Box Jump Overs
*Rest 12% drop in HR or 1 min
Moderate to heavy barbell for push press will be a moderate to light weight for Hang Squat Cleans. Same weight for both but choose weight based on your push press. Aim to finish 5 rounds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 08, 2020
Male Clients
1
Cal
Courtney
4:30 pm CrossFit
6 x 4 @ 225 lbs
1
Gary
Barlow
6:00 am CrossFit
6 x 4 @ 225 lbs
1
Jeff
Freedman
11:45 AM CrossFit
6 x 4 @ 225 lbs
2
Bobby
Fuentes
8:00 am CrossFit
6 x 4 @ 215 lbs
2
Herbert
Segura
6:00 am CrossFit
6 x 4 @ 215 lbs
3
adam
brady
6:00 am CrossFit
6 x 4 @ 185 lbs
215 on final set
3
Eric
Resman
6:00 am CrossFit
6 x 4 @ 185 lbs
3
Joe
Guyette
4:30 pm CrossFit
6 x 4 @ 185 lbs
4
Quinn
Minich
5:30 pm CrossFit
6 x 4 @ 155 lbs
5
Diego
Mateo
4:30 pm CrossFit
6 x 4 @ 135 lbs
5
Kevin
Potter
4:30 pm CrossFit
6 x 4 @ 135 lbs
6
Andy
Hengstebeck
11:45 AM CrossFit
6 x 4 @ 115 lbs
7
Graham
Scott
5:30 pm CrossFit
5 x 4 @ 225 lbs
Was late missed a set
7
Wade
Memmott
8:00 am CrossFit
5 x 4 @ 205 lbs
1 last round of 185
7
Dylan
Placher
4:30 pm CrossFit
1 x 4 @ 245 lbs
5x4 225
Female Clients
1
Jean
Schumacher
6:00 am CrossFit
6 x 4 @ 95 lbs
2
Dakota
Myers
5:30 pm CrossFit
6 x 4 @ 85 lbs
2
Katie
Cook
6:00 am CrossFit
6 x 4 @ 85 lbs
3
Abby
Kadane
8:00 am CrossFit
6 x 4 @ 65 lbs
Heavy almost got stuck on 4th many times
3
Ana
Soundara
6:00 am CrossFit
6 x 4 @ 65 lbs
3
Laura
Paradiso
6:00 am CrossFit
6 x 4 @ 65 lbs
4
Leanne
Flama
5:30 pm CrossFit
6 x 4 @ 55 lbs
Loading...
Powered By Wodify