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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
5.3.19 - 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):
12 (5/7)
Workout
5.3.19
Warm Up
3x
30 Plate Jumps
10 Medball Cleans
5/5 DB Bent Over Row
Metcon (Weight)
15min Alternating EMOM
Min 1 - 12/9 Cal Row or Bike
Min 2 - 5 Unbroken Squat Cleans
Min 3 - Rest
Coach Tip* With the built in rest try to push yourself and go moderately heavy, however you should still be able to complete all rounds unbroken on the squat cleans. Use the same weight for all rounds, Score is your weight used.
Metcon (AMRAP - Rounds and Reps)
5min AMBRAP
20 Side plank hip drops per side
20 Bicycle per side
20 Deadbugs
Cool Down
Coach led mashing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 03, 2019
Male Clients
1
Eric
Resman
6:00 am CrossFit
155 lbs
last 165 (bike)
2
Herbert
Segura
6:00 am CrossFit
115 lbs
3
Thomas
Berner
6:00 am CrossFit
135 lbs
4
Kevin
Potter
4:30 pm CrossFit
115 lbs
5
Robbie
Spencer
4:30 pm CrossFit
95 lbs
Female Clients
1
Jean
Schumacher
6:00 am CrossFit
115 lbs
2
Katie
Cook
6:00 am CrossFit
95 lbs
2
Kelly
Stakely
8:00 am CrossFit
95 lbs
85-2 rounds, 95-3 rounds, 9 cal- 3 rounds, 12 cal 2 rounds
3
Stephanie
Faust
4:30 pm CrossFit
65 lbs
3
Terri
Thomas
4:30 pm CrossFit
65 lbs
4
Nancy
Finch
8:00 am CrossFit
25 lbs
5
Marilyn
Stein
8:00 am CrossFit
0 lbs
25lb
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