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Components
Power Snatch
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
7.10.20 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
7.10.20
6 year Anniversary Party this Saturday At Ionic Fitness @ 7pm
Warm Up
2x
10 DB Upright Rows per arm
10 DB Shoulder press per arm
200m Jog
Power Snatch (Every 2min x 6, 4 Power Snatch)
Power Snatch
Build across 6 sets to a heavy 4 reps
Metcon (Time)
20-15-10(15min CAP)
DB Snatch per arm
Calories
Pull Ups
Move fast in todays Sprint metcon. Should be close to unbroken on all DB Snatch and sprinting calories. Pull up modification should allow you to finish all reps per round in 2 or 3 sets
Cool Down
Mash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2020
Male Clients
1
Eric
Resman
6:00 am CrossFit
1 x 4 @ 155 lbs
2
Jeff
Freedman
11:45 AM CrossFit
3 x 4 @ 135 lbs
3
Diego
Mateo
6:00 am CrossFit
3 x 4 @ 115 lbs
3
Quinn
Minich
5:30 pm CrossFit
1 x 4 @ 115 lbs
95x2,105x2,115x2
4
Bobby
Fuentes
8:00 am CrossFit
6 x 4 @ 105 lbs
4
Andy
Hengstebeck
11:45 AM CrossFit
3 x 4 @ 105 lbs
5
Kevin
Potter
5:30 pm CrossFit
1 x 4 @ 75 lbs
Female Clients
1
Katie
Cook
6:00 am CrossFit
1 x 4 @ 95 lbs
75, 85, 95
2
Laura
Paradiso
6:00 am CrossFit
1 x 4 @ 65 lbs
3
Abby
Kadane
8:00 am CrossFit
1 x 4 @ 60 lbs
45,55,55,55,55,60 Some squat snatches in there
4
Lori
Bevins
8:00 am CrossFit
1 x 4 @ 50 lbs
5
Marilyn
Stein
5:30 pm CrossFit
1 x 4 @ 45 lbs
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