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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Piggy Back - 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 (10/11)
Workout
Piggy Back
Day 2 of Member Appreciation! Today, our very own Nancy Fairbanks will be hosting "Relaxation Day" from 4-6pm here in the gym! So come on down for a free massage, and again, thank you all! As for this workout, with 6 rounds for just you, but 12 rounds in total, that is AROUND a 1:1 work:rest ratio. If you go too hot, it doesn't matter how long your partner takes, you won't be able to recover. So start out the workout like it's your 6th round, then pick up the pace from there. And of course, cheer your buddy on, they'll need it!
Metcon
Fitness
F: Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (35/20)
12 Lateral Burpees Over Dumbbell
12 x 10m Shuttle Runs
*Switch After Fully Completed Rounds (6 Each)
Open & Performance
OP: Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10m Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 12, 2019
Male Clients
1
James
Reblin
8:00 AM CrossFit
24:56
2
Michael
Bostian
3:30 PM Crossfit
26:46
3
Javier
Gomez
5:00 AM CrossFit
26:50
Team Travier
3
Travis
Fagerness
5:00 AM CrossFit
26:50
w/ Javier
4
Jeffrey
Stark
4:30 PM CrossFit
27:05
David & Alexander
5
Private
3:30 PM Crossfit
31:59
6
Steven
Shulski
5:00 AM CrossFit
21:01
25#db Team Stevber
7
John
Popp
8:00 AM CrossFit
25:00
9 rounds +4
8
Jaidan
Curfman-Levy
4:30 PM CrossFit
28:34
25lb. Dumbbell, everything else rx.
9
Andrew
Titche
5:30 PM CrossFit
0:00
Female Clients
1
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
19:11
2:12-2:08-2:10-2:04-2:03 / 11/13 @ home
2
Ashley
Shulski
5:00 AM CrossFit
21:18
3
Anastacia
Wagner
9:00AM to 12:30PM Open Gy...
23:25
25#
4
Erin
Johnson
5:00 AM CrossFit
26:41
rough start for Kyle ;)
5
Andrea
Fabry
3:30 PM Crossfit
26:46
6
Michelle
Hancock
4:30 PM CrossFit
31:53
W/Kristen
7
Kariann
Stark
3:30 PM Crossfit
31:59
Super Mark as my partner
8
Anna
Brimmer
3:30 PM Crossfit
32:07
9
Sarah
Armengau
5:00 AM CrossFit
21:18
8 reps per round; 20lb DB
10
Jennifer
Isbell
5:00 AM CrossFit
24:22
scale to 8 reps (except snatches)
11
Maria
Castro
6:30 PM Crossfit
29:01
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