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Components
Metcon
9.1.16
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
5.17.19 - 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):
17 (10/7)
Workout
5.17.19
Happy Birthday Nancy Finch!
Warm Up
20 Cal Bike or row
20 DB Highpulls per arm
Metcon (Time)
For Time(12min CAP)
20-15-10-5
Muscle Snatch
40-30-20-10
Sit ups
Coach Tip* I recommend a very light barbell, with a 12 minute time cap you should be hustling
9.1.16 (Time)
For Time
20 Burpee Buy in
1-10
Deadlifts 135/95
Power Cleans 135/95
15min CAP
Coach Tip* For those of you who have been here since 2016 lets see how we stack up. For those of you that haven't lets have some fun with this barbell intensive metcon. Aim to finish in under 10 minutes
Cool Down
Mash yo self
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 17, 2019
Male Clients
1
Chris
Godfrey
11:45 AM CrossFit
5:38
75 lbs
2
Giuseppe
Carvelli
11:45 AM CrossFit
6:12
3
Costa
Poulias
8:00 am CrossFit
7:37
65
4
Eric
Resman
6:00 am CrossFit
8:05
5
Donald
Keller
11:45 AM CrossFit
5:38
6
Ken
Saksa
6:00 am CrossFit
5:57
65
7
John
Fusco
4:30 pm CrossFit
6:23
65
8
Diego
Mateo
6:00 am CrossFit
7:12
9
Andy
Hengstebeck
11:45 AM CrossFit
7:34
65#
10
Joe
Guyette
11:45 AM CrossFit
11:18
75LB Muscle Snatch
Female Clients
1
Ashley
Mandeville
11:45 AM CrossFit
6:19
2
Kelly
Stakely
8:00 am CrossFit
6:21
45
3
Brittany
Whaley
11:45 AM CrossFit
6:58
4
MC
Heller
11:45 AM CrossFit
7:26
25#
5
Stephanie
Warson
4:30 pm CrossFit
7:39
6
Judy
DaRocha
6:00 am CrossFit
7:52
35lbs
7
Jean
Schumacher
6:00 am CrossFit
8:02
35#
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