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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Knuckle Sandwich - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM 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):
49 (23/26)
Workout
Knuckle Sandwich
Today, the barbell should be medium-heavy with singles likely being the best way to split up all the reps. With a mile of running total, your lungs will be suffering, so dialing in technique will be all the more important on those cleans. Count the seconds between each clean, and stick to that interval of rest for all 30 reps if you can. The first run you can hold back just a bit to help yourself inside. On that second run, it's quick, so make it fast. Scale the weight appropriately to where you could do 5-7 reps unbroken when fresh.
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run
*Scaling Options*
56/40 Calorie Assault Bike
1000 Meter Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 25, 2018
Male Clients
1
Nich
Thompson
9:00 AM Open Gym
10:50
2
Colin
Fabry
9:00 AM Open Gym
11:42
3
Joseph
Stier
3:30 PM Crossfit
12:39
4
Chris
Balsiger
3:30 PM Crossfit
13:59
5
Josh
Randall
6:30 PM Crossfit
14:26
6
Bill
Olson
6:30 PM Crossfit
14:39
7
Dennis
Florence
5:30 PM CrossFit
16:42
8
Jacob
Polanco
5:30 PM CrossFit
9:50
9
Private
3:30 PM Crossfit
10:33
10
Joel
Pierce
6:00 AM CrossFit
11:09
115 clean
11
Cody
Gress
6:30 PM Crossfit
12:50
155#
12
Brent
Buenger
9:00 AM Open Gym
13:09
13
Jeffrey
Stark
4:30 PM CrossFit
13:10
150lbs
14
Eric
Levy
4:30 PM CrossFit
13:27
115lb
15
Dan
Meyer
6:30 PM Crossfit
13:34
135 lbs
16
Larry
Barbeau
6:30 PM Crossfit
14:25
145
17
Santiago
Robles
4:30 PM CrossFit
14:29
135lbs
18
Erik
Enriquez
4:30 PM CrossFit
14:45
155#
19
Scott
Cnockaert
4:30 PM CrossFit
14:50
155#
20
Eric
Johnson
6:00 AM CrossFit
15:30
120
21
Scott
Jackson
6:00 AM CrossFit
15:43
155
22
Private
3:30 PM Crossfit
15:47
23
Daren
Layton
6:00 AM CrossFit
16:08
175#
Female Clients
1
Amanda
Nye
5:30 PM CrossFit
17:05
2
Private
9:00 AM Open Gym
17:18
3
Erin
Johnson
6:00 AM CrossFit
11:25
75# sore back
4
Heather
Shepherd
4:30 PM CrossFit
12:35
55#, 1600m bike, 600m row
5
Cindy
Layton
4:30 PM CrossFit
12:51
95#
6
Tara
Ogden
8:00 AM CrossFit
13:13
115#
7
Kristen
Long
12 PM CrossFit
13:26
95#, row
8
Irish
Coussens
3:30 PM Crossfit
14:16
95#
9
Kariann
Stark
3:30 PM Crossfit
14:22
95#
10
Michelle
Hancock
4:30 PM CrossFit
14:26
#95
11
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
14:32
105# clean
11
Kaitlyn
Fabry
9:00 AM Open Gym
14:32
105#
11
Vanessa
Stier
1:00 PM Open Gym
14:32
55#
12
Ali
Florence
6:00 AM CrossFit
15:03
95#
12
Rachel
Hodges
4:30 PM CrossFit
15:03
65lbs
13
Jenna
Steele
4:30 PM CrossFit
15:07
#115 cleans
14
Andrea
Fabry
12 PM CrossFit
15:08
65#
15
Tammy
Houde
8:00 AM CrossFit
15:20
75#
16
Abigail
Harris
6:30 PM Crossfit
15:54
40 cal bike 75 barbell
17
Samantha
Vigil
8:00 AM CrossFit
16:02
35#
18
Madison
Shepherd
3:30 PM Crossfit
16:16
105#/ recovering
19
Rachel
Brown
5:30 PM CrossFit
16:45
95#
20
Samie
Garcia
4:30 PM CrossFit
16:55
70#
21
Crystal
Gress
6:30 PM Crossfit
17:50
#115 bike 40 cal each time
22
Lily
Jackson
6:30 PM Crossfit
18:05
85#
23
Courtney
Randall
6:30 PM Crossfit
19:09
75 lbs cleans
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