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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Run DMC - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM 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):
24 (8/16)
Workout
Run DMC
The key today is to go big inside the gym. If that means slowing down a little to bring your heart rate down on those runs, do it. If you do, pushing the pace on both the pull-ups and the snatches will be more doable. So nice and smooth, lezz get it.
Fitness
F: Metcon (Time)
4 Rounds:
200 Meter Run
10 Pull-ups
200 Meter Run
10 Dumbbell Snatches (50/35)
Open & Performance
OP: Metcon (Time)
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (65/50)
Accessory
Metcon (No Measure)
Not For Time:
100 Banded Pull Aparts
Choose a relatively easy band, attempt to go unbroken, feel the burn.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 09, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
12:41
2
Bill
Olson
6:30 PM Crossfit
13:30
C2B
3
David
Smith
4:30 PM CrossFit
14:01
4
Javier
Gomez
5:00 AM CrossFit
14:54
5
Philip
Johnston
3:30 PM Crossfit
19:20
65# DB
6
Taylor
Justice
3:30 PM Crossfit
13:21
used 35lbs
7
Jack
Ferguson
4:30 PM CrossFit
16:53
8
Davis
Goolsby
3:30 PM Crossfit
17:15
did 40 kipping pull ups and 35# snatch
Female Clients
1
Keri
Enriquez
5:30 PM CrossFit
21:27
2
Tammy
Houde
8:00 AM CrossFit
21:50
3
Irish
Coussens
9:00AM to 12:30PM Open Gy...
25:30
At home - 300 m run
4
Emily
Robinson
5:30 PM CrossFit
15:13
jump pull, 30 lb dumbell
5
Heather
Shepherd
3:30 PM Crossfit
15:36
jumping pull ups, 100m run, 20lb
6
Lorrinda
Sturgeon
4:30 PM CrossFit
16:04
20# DB 100M runs
7
Anastacia
Wagner
3:30 PM Crossfit
18:24
8
Robin
Newell
3:30 PM Crossfit
18:51
20lbs, jumping chest to bar
9
Samantha
Vigil
8:00 AM CrossFit
19:03
Banded kipping pu; 20lbs
10
Kimberly
Anderson
6:30 PM Crossfit
19:14
jumping pull ups. 35#
11
Jennifer
Isbell
5:00 AM CrossFit
19:20
20 lb db, kiddie bar jump pull ups
12
Linda
Feehs
8:00 AM CrossFit
20:01
25# Green Band PU
13
Michelle
Hancock
4:30 PM CrossFit
20:04
25#
14
Courtney
Randall
5:30 PM CrossFit
20:07
20 lbs, jumping chest to bar
15
Alyssa
Payne
5:30 PM CrossFit
21:27
#30lbs
16
Maria
Castro
6:30 PM Crossfit
21:37
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