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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
8.23.19 - 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):
12 (5/7)
Workout
8.23.19
Warm Up
300m Jog
10/10 DB Shoulder Press
10/10 DB Snatch
Metcon (AMRAP - Rounds)
30min Alternating EMOM
Min 1 - 10 HSPU or Db Shoulder press
Min 2 - 8 Burpee Box Jumps
Min 3 - 6 Power Snatch
Min 4 - 50 Dubs or 100 Singles
Min 5 - Rest
Coach Tip* This workout will be a Grinder. Choose modification on HSPU or DB press where you can complete in one or two sets. BBJ are hard for everyone so control your breathe and it should be manageable in under a minute. if so inclined challenge yourself on the weight for the PS but if the other movements are hard then go lighter on the weight for the PS.
Cool Down
take at least 15 minutes and Foam roll, lacrosse ball mash and barbell mash full body to aid in recovery
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 23, 2019
Male Clients
1
Andy
Hengstebeck
11:45 AM CrossFit
6 Rounds
HSPU/ BBJ-24"/ 95# PS/ dubs
1
Ryan
Bellamy
8:00 am CrossFit
6 Rounds
Strict HSPU, 24" box, 135, dubs
2
Costa
Poulias
8:00 am CrossFit
6 Rounds
HSPU, 24”, 95, dubs
2
David
Dore-Smith
11:45 AM CrossFit
6 Rounds
30 lb dumbell 65 lb barbell
2
Kevin
Potter
11:45 AM CrossFit
6 Rounds
Female Clients
1
Laura
Paradiso
6:00 am CrossFit
30 Rounds
2
Alexis
Alvarez
6:00 am CrossFit
6 Rounds
15 lb snatch
2
Ashley
Mandeville
11:45 AM CrossFit
6 Rounds
mods
2
Jean
Schumacher
6:00 am CrossFit
6 Rounds
2
Leslie
Spurr
11:45 AM CrossFit
6 Rounds
15lb db shoulder press//3-35 plates box jumps//35 bar power snatc...
2
Nancy
Finch
8:00 am CrossFit
6 Rounds
DBDP=10#,’BBJ=8,7,7,6,6,7, PS=7,6,6,6,6 Jump=72,100,71,50,60,56
3
Kelly
Stakely
8:00 am CrossFit
5 Rounds
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