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Components
Weighted Strict Pull-Up
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Sleeping Bag - 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):
21 (9/12)
Workout
Sleeping Bag
Nothing like testing a 1 rep max strict pull-up on a Thursday. If you don't even have a regular bodyweight strict pull-up, today is a fantastic day to build strength in weak positions. Don't be discouraged, be encouraged, one day you'll look back and be happy you did it. For the metcon, only 4 rounds. . . Yaaayyyy!
Weightlifting
Weighted Strict Pull-Up (Build to 1RM)
Metcon
Open - Performance - Fitness
Metcon (Time)
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Odd Object Run (50/35)
Odd Object:
Wreck Bag
Sandbag
PLate
Kettlebell
Dumbbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 19, 2019
Male Clients
1
Scott
Jackson
6:30 PM Crossfit
1 x 1 @ 90.5 lbs
2
Matthew
Houde
5:00 AM CrossFit
1 x 1 @ 88 lbs
3
Kyle
Craver
5:00 AM CrossFit
1 x 1 @ 55 lbs
4
Private
8:00 AM CrossFit
1 x 1 @ 50 lbs
5
Jack
Ferguson
5:00 AM CrossFit
1 x 1 @ 45 lbs
6
Benjamin
Green
5:30 PM CrossFit
1 x 1 @ 41 lbs
7
Bill
Olson
6:30 PM Crossfit
1 x 1 @ 35 lbs
8
Private
3:30 PM Crossfit
1 x 1 @ 15 lbs
9
Erik
Larson
5:30 PM CrossFit
1 x 1 @ 0 lbs
Pull-up negatives
Female Clients
1
Emily
Cooper
8:00 AM CrossFit
1 x 1 @ 58 lbs
2
Megan
Sturgeon
9:00AM to 12:30PM Open Gy...
1 x 1 @ 45 lbs
2 Vests
3
Cynthia
Brooks
8:00 AM CrossFit
1 x 1 @ 35 lbs
got to noes on 45 and kipped a bit on 40
3
Danna
Pinnix
5:30 PM CrossFit
1 x 1 @ 35 lbs
4
Tammy
Houde
8:00 AM CrossFit
1 x 1 @ 20 lbs
5
Emily
Murray
5:30 PM CrossFit
1 x 1 @ 18 lbs
6
Michelle
Hancock
4:30 PM CrossFit
1 x 1 @ 15 lbs
7
Samantha
Vigil
8:00 AM CrossFit
1 x 1 @ 12 lbs
8
Alyssa
Payne
5:30 PM CrossFit
1 x 1 @ 0 lbs
bodyweight banded negative pull ups
8
Jennifer
Bury
4:30 PM CrossFit
1 x 1 @ 0 lbs
8
Keri
Enriquez
6:30 PM Crossfit
1 x 1 @ 0 lbs
negative pull ups
8
Kimberly
Johnson
5:00 AM CrossFit
1 x 1 @ 0 lbs
body weight
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