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Components
Metcon
Metcon
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Life Jacket - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM 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):
26 (4/22)
Workout
Life Jacket
The goal should be to make it to the gymnastics movement every time. If that means dropping the thruster weight, go for it. For some, bigger sets might be more doable on the barbell while smaller, quicker sets will be better for others. Either way, pace accordingly to get to (if not through) those gymnastics movements. Today's AMRAPs will actually feel a lot shorter than 5 minutes, so try not to stop moving, you get to do that after. For now, stick to your plan and get right back on it if you drop off. 15 minutes of work, ain't nothin'.
Fitness
F1: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Pull-ups
Rest 5 Minutes
F2: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
21 Thrusters (85/60)
21 Toes to Bar
Rest 5 Minutes
F3: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Open & Performance
OP1: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
OP2: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
OP3: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 28, 2019
Male Clients
1
David
Nye
3:30 PM Crossfit
0 + 61
2
Erik
Enriquez
6:30 PM Crossfit
0 + 56
3
Dan
Meyer
5:30 PM CrossFit
0 + 50
4
Tony
Ortega
5:00 AM CrossFit
0 + 50
75#
Female Clients
1
Allison
Hervey
5:00 AM CrossFit
0 + 64
2
Cindy
Layton
8:00 AM CrossFit
0 + 56
3
Megan
Barbeau
6:30 PM Crossfit
0 + 51
70#
4
Julia
Johnston
4:30 PM CrossFit
0 + 50
5
Anastacia
Wagner
4:30 PM CrossFit
0 + 43
6
Melissa
Castaneda
6:30 PM Crossfit
1 + 37
70#
7
Heather
Shepherd
3:30 PM Crossfit
1 + 0
35#
7
Rachel
Hodges
3:30 PM Crossfit
1 + 0
Front squats 65lbs and sit-ups cuz I’m broken
8
Abigail
Harris
5:00 AM CrossFit
0 + 61
45
8
Michelle
Loftin
9:00AM to 12:00 PM Open G...
0 + 61
#5
8
Nancy
Fairbanks
4:30 PM CrossFit
0 + 61
9
Michelle
Hancock
4:30 PM CrossFit
0 + 58
55#
10
Tammy
Houde
8:00 AM CrossFit
0 + 57
45lbs , jumpimg PU'S
11
Tawn
Johnston
3:30 PM Crossfit
0 + 56
Jumping pullups 35#
12
Amanda
Funke
3:30 PM Crossfit
0 + 55
#55, jumping pullups
13
Irish
Coussens
3:30 PM Crossfit
0 + 54
Ski-SPress
14
Keri
Enriquez
6:30 PM Crossfit
0 + 53
jumping pull ups. 65#
15
Samantha
Vigil
8:00 AM CrossFit
0 + 52
50#; Jumping PU
16
Lorrinda
Sturgeon
4:30 PM CrossFit
0 + 47
17
Kim
Cardenas
4:30 PM CrossFit
0 + 45
50#
18
Jen
Padilla
5:30 PM CrossFit
0 + 41
60lb
19
Courtney
Randall
6:30 PM Crossfit
0 + 39
60 lbs
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