Show Workout in Full Screen
Auto Scroll Page
Components
Power Snatch
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
12.5.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
12.5.19
Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse
Warm Up
200m Jog
10 DB High pull per arm
10 DB Press Per Arm
Power Snatch ( Every 90 seconds x 8, 3 Power Snatch )
Power Snatch
Build over the 8 sets of 3 reps to a heavy 3 Reps Touch N Go(TNG)
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
30 Back Squats
30 DB Shoulder Press or HSPU
30 DB Snatch
Tailor this Sprint so you can complete 2+ rounds. Light weight on the barbell for the squats and moderate weight on DB shoulder press so you have to break it up in 2 or 3 sets. One DB for the snatch and use the same weight as you Shoulder Press
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Male Clients
1
Chris
Godfrey
11:45 AM CrossFit
1 x 3 @ 185 lbs
2 @ 195
2
Herbert
Segura
6:00 am CrossFit
1 x 3 @ 155 lbs
3
Dylan
Placher
4:30 pm CrossFit
8 x 3 @ 135 lbs
4
Costa
Poulias
8:00 am CrossFit
1 x 3 @ 130 lbs
5
Josh
Leppo
8:00 am CrossFit
1 x 3 @ 115 lbs
6
Vince
Matchett
5:30 pm CrossFit
8 x 3 @ 95 lbs
7
Jay
Parenteau
8:00 am CrossFit
1 x 3 @ 75 lbs
8
Andy
Hengstebeck
11:45 AM CrossFit
2 x 2 @ 120 lbs
Female Clients
1
Jean
Schumacher
6:00 am CrossFit
1 x 3 @ 95 lbs
65, 75, 85, 95
2
Kelly
Stakely
8:00 am CrossFit
1 x 3 @ 90 lbs
3
Jessica
Wise
5:30 pm CrossFit
8 x 3 @ 80 lbs
4
Judy
DaRocha
6:00 am CrossFit
1 x 3 @ 75 lbs
5
Brittany
Whaley
6:00 am CrossFit
1 x 3 @ 70 lbs
55 55 60 60 65 70 (fail) 70 70
5
Laura
Paradiso
6:00 am CrossFit
1 x 3 @ 70 lbs
6
Marilyn
Stein
8:00 am CrossFit
1 x 3 @ 50 lbs
Loading...
Powered By Wodify