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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Singled Out - 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
Singled Out
If you've ever done Fight Gone Bad, you'll know how this format is very destructive. A workout like this is always completed better when you've got a plan going into it. Having a number IN MIND before you start helps with pacing. If it's too little, and you've got an extra 15 seconds before you have to switch, do 2 more. If you've got 5-10 seconds between movements, that's a good buffer. So find your numbers you want to hit, and let's get em'!! Yaaay Friday!!!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (14/10)
1 Minute Single Arm Dumbbell Snatches (35/20)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (35/20)
1 Minute Calorie Row
1 Minute Rest
Open & Performance
OP: Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 22, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
298 Total Reps
2
Steven
Shulski
5:00 AM CrossFit
292 Total Reps
3
Taylor
Justice
3:30 PM Crossfit
281 Total Reps
4
Jack
Ferguson
5:00 AM CrossFit
252 Total Reps
5
Michael
Bostian
3:30 PM Crossfit
219 Total Reps
6
Eric
Levy
5:30 PM CrossFit
258 Total Reps
30lb db snatches for both, 14lb wb
7
Kyle
Craver
5:00 AM CrossFit
237 Total Reps
8
Jaidan
Curfman-Levy
5:30 PM CrossFit
221 Total Reps
14 lb wallball, 25 lb dumbell.
9
Ty
Buetow
8:00 AM CrossFit
182 Total Reps
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
313 Total Reps
1
Marian
Squires
5:00 AM CrossFit
313 Total Reps
2
Tammy
Houde
8:00 AM CrossFit
269 Total Reps
3
Kariann
Stark
8:00 AM CrossFit
268 Total Reps
4
Andrea
Fabry
3:30 PM Crossfit
229 Total Reps
5
Michelle
Hancock
8:00 AM CrossFit
226 Total Reps
6
Alyssa
Payne
5:30 PM CrossFit
214 Total Reps
7
Linda
Feehs
3:30 PM Crossfit
156 Total Reps
8
Vanessa
Stier
4:30 PM CrossFit
238 Total Reps
10# WB & DB step ups
9
Samantha
Sullivan
6:30 PM Crossfit
195 Total Reps
16 inch step ups
10
Ashley
Shulski
5:00 AM CrossFit
180 Total Reps
12# DB
11
Heather
Shepherd
3:30 PM Crossfit
179 Total Reps
box step ups
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