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Components
Front Squat
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
10.17.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
10.17.19
Happy Birthdya Milee Ashawad!
Warm Up
20 Walking Lunges
20 Cal
20 Walking lunges
Front Squat (Every 2min x 10 rounds Build to a heavy 4 reps)
Front Squats
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
5 HSPU or DB Shoulder Press
10 Thrusters
15 Box Jumps
200m Run
Coach Tip* I encourage strict HSPUs, heavier thrusters and higher box jumps on this Sprint style metcon. Goal is to finish 3+ Rounds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
Herbert
Segura
6:00 am CrossFit
1 x 4 @ 280 lbs
205,225, 245,265,275,280
2
Costa
Poulias
8:00 am CrossFit
1 x 4 @ 225 lbs
3
Josh
Bridge
4:30 pm CrossFit
1 x 4 @ 205 lbs
Tempo box squats
4
Andy
Hengstebeck
11:45 AM CrossFit
1 x 4 @ 185 lbs
5
Myson
Craft
11:45 AM CrossFit
1 x 4 @ 175 lbs
6
Bobby
Fuentes
8:00 am CrossFit
4 x 4 @ 165 lbs
Female Clients
1
Lynsey
Hathcock
8:00 am CrossFit
1 x 4 @ 225 lbs
2
Jean
Schumacher
6:00 am CrossFit
1 x 4 @ 185 lbs
185x3, 175x2, 165x2, 155, 145
3
Kelly
Stakely
11:45 AM CrossFit
1 x 4 @ 165 lbs
4
Jessica
Wise
8:00 am CrossFit
1 x 4 @ 130 lbs
5
MC
Heller
11:45 AM CrossFit
1 x 4 @ 105 lbs
6
Marilyn
Stein
8:00 am CrossFit
1 x 4 @ 75 lbs
7
Jacqui
Fuentes
8:00 am CrossFit
1 x 4 @ 70 lbs
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