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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Body Slam - 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):
18 (9/9)
Workout
Body Slam
Today, the score is your heaviest weight for 5 unbroken push press. Which MEANS, the kettlebell and abmat are simply a nuisance, not a focus. If the rep scheme or weight is too high or heavy, lower it so we can maintain our focus on the main portion: the push press. If it's feeling great, awesome! Let's see how heavy we can go. If it's not feeling too good, don't be afraid to just emphasize technique and make it feel good, that way next time it'll feel even better.
Metcon
Fitness
F: Metcon (Weight)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Kettlebell Swings (35/26)
5 Push Press
*Build in Weight on the Push Press*
Open & Performance
OP: Metcon (Weight)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Kettlebell Swings (53/35)
5 Push Press
*Build in Weight on the Push Press*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 12, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
165 lbs
1
Travis
Fagerness
5:00 AM CrossFit
165 lbs
2
Private
3:30 PM Crossfit
125 lbs
3
Michael
Bostian
3:30 PM Crossfit
120 lbs
4
Andrew
Titche
5:30 PM CrossFit
105 lbs
5
Steven
Shulski
5:00 AM CrossFit
85 lbs
6
Kyle
Craver
5:00 AM CrossFit
115 lbs
7
Jaidan
Curfman-Levy
5:30 PM CrossFit
95 lbs
8
Eric
Levy
9:00AM to 12:30PM Open Gy...
0 lbs
1:53, 1:46, 1:45, 1:43, 1:40 (44lb kb & banded strict press)
Female Clients
1
Kimberly
Johnson
5:00 AM CrossFit
105 lbs
2
Michelle
Hancock
4:30 PM CrossFit
80 lbs
35# KB
3
Erin
Johnson
5:00 AM CrossFit
75 lbs
4
Ali
DeYoung
3:30 PM Crossfit
95 lbs
10 sit ups / #26 KB
5
Anastacia
Wagner
6:30 PM Crossfit
65 lbs
5
Ashley
Shulski
5:00 AM CrossFit
65 lbs
5
Vanessa
Stier
3:30 PM Crossfit
65 lbs
6
Jennifer
Bury
6:30 PM Crossfit
55 lbs
7
Maggie
Cohen
3:30 PM Crossfit
34 lbs
kb 18 lb
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