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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Air Conditioning - 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):
16 (5/11)
Workout
Air Conditioning
The snatches and air squats will take the bulk of the time to do, while the row will take a lot less. Because the row is the last thing you do before you rest, push that pace to moderately uncomfortable, then rest. Only 4 rounds!! That ain't nothing!
Metcon
Fitness
F: Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (35/20)
40 Air Squats
20/15 Calorie Row
Score is slowest round
Open & Performance
OP: Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Score is slowest round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
Jack
Ferguson
5:00 AM CrossFit
3:25
2
Philip
Johnston
3:30 PM Crossfit
3:29
3
Travis
Fagerness
5:00 AM CrossFit
4:44
weak air squats on 3,4 round 3:47, 4:15, 4:30, 4:44
4
Ty
Buetow
5:00 AM CrossFit
5:02
5
Michael
Squires
5:00 AM CrossFit
4:57
3:46, 3:46, 4:30, 4:57
Female Clients
1
Kimberly
Johnson
5:00 AM CrossFit
2:30
2
Erin
Johnson
5:00 AM CrossFit
2:48
25#
3
Robin
Newell
6:30 PM Crossfit
3:41
4
Courtney
Randall
5:30 PM CrossFit
4:02
4:02/3:54/3:45/3:17
5
Andrea
Fabry
3:30 PM Crossfit
3:21
10lb
6
Amanda
Funke
8:00 AM CrossFit
3:42
1. 3:33 rx, #15 DB (2. 3:34, 3. 3:42, 4. 3:38)
6
Heather
Shepherd
3:30 PM Crossfit
3:42
1.3:42 2.3:22 3.3:32 4.3:36
7
Emily
Murray
6:30 PM Crossfit
3:44
did 15lb dumbbell
8
Kathy
Goolsby
4:30 PM CrossFit
3:57
16 snatch 32 sqauts 15 cal
9
Zoe
Shepherd
3:30 PM Crossfit
4:49
1.3:28,2.4:18,3.4:39,4.4:49
10
Nadia
Nunez
8:00 AM CrossFit
4:55
3rd round: 10 dbs / 20 a sqts 4th round: 10 dbs/ 20 a sqts 15lbs
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