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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Steel Toe - Iron Grip CrossFit
Class
(All)
8:00 AM CrossFit
9:00 AM to 10:00 AM Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
Steel Toe
HOPEFULLY, 3,000 meters and 90 toes to bar don't take too long, but the idea is simple: fatigue your legs, arms, and midline, then ask you to do lots of burpees and increasingly heavy clean and jerks. Ain't nuttin' better than that on a Saturday am I right?? Plus those two good lookin' compadres of yours are helping you out too! Win-win. Let's do it errbody!
Metcon
Fitness
F: Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
Open & Performance
OP: Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 08, 2020
Male Clients
1
Bill
Olson
9:00 AM to 10:00 AM Open ...
20:47
1/3 reps
2
Josh
Randall
8:00 AM CrossFit
24:13
w/ Steve & Eric
3
Jeffrey
Stark
8:00 AM CrossFit
25:05
w/Alex & Rachel
4
Eric
Levy
8:00 AM CrossFit
24:13
cleans & box jump overs
Female Clients
1
Ali
Florence
8:00 AM CrossFit
27:00
D-Nice & James
2
Courtney
Randall
8:00 AM CrossFit
20:48
65 lbs, burpee step-ups w/Marian
3
Ashley
Shulski
8:00 AM CrossFit
30:00
109 reps; 55# bar w Kenya and Sam
3
Kenya
Colon
8:00 AM CrossFit
30:00
109 reps with Sam Ashley Barbell: 65 + 75 + 85
3
Samantha
Sullivan
8:00 AM CrossFit
30:00
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