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Components
Metcon
4 x 400m Run
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
11.29.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
11.29.19
Warm Up
100 Dubs or 200 Singles
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
5 Thrusters
7 Hang Power Cleans
10 HSPU or DB Shoulder Press
Choose a moderate weight on the barbell and DBs. Aim to Finish 5+ rounds
4 x 400m Run (Time)
Rest 2min between 400s
*Score is total time
Cool Down
Coach led stretces
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Ken
Saksa
6:00 am CrossFit
5 + 0
115#
Female Clients
1
Marilyn
Stein
8:00 am CrossFit
7 + 12
35lb bar, 12lb DB shoulder press
2
Jean
Schumacher
6:00 am CrossFit
6 + 15
65#, 25#shoulder press
3
Nancy
Finch
8:00 am CrossFit
4 + 12
35#,negative HSPU
4
Leanne
Flama
11:45 AM CrossFit
3 + 15
35# bar 10# DB, only one set overhead press. Rest were bicep curl...
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