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Components
Metcon
Metcon
Metcon
Frank the Tank PT 1
Frank the Tank PT 2
Frank the Tank PT 3
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Frank the Tank - 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):
15 (4/11)
Workout
Frank the Tank
A repeat from January 16th. If you don't have a previous score, fantastic, today you get to establish one, then beat it the next time we do it. Good news is, 5 minutes of rest feels pretty darn good, so don't take any second of it for granted. Big breaths, bring that heart rate down, and stick to your plan moving into the second and third AMRAP. The burpees will be the pacer, the deadlifts are what you push through. Keep that back flat, use those legs, and stay strong. Nice and easy, folks.
Fitness
F1: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
F2: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5 Minutes
F3: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
Open & Performance
Frank the Tank PT 1 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
Frank the Tank PT 2 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
Frank the Tank PT 3 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 21, 2019
Male Clients
1
John
Popp
3:30 PM Crossfit
1 + 14
2
Jaidan
Curfman-Levy
4:30 PM CrossFit
1 + 0
10lb wb, 65lb dl.
2
Owen
Chandler
5:00 AM CrossFit
1 + 0
2
Travis
Fagerness
5:00 AM CrossFit
1 + 0
Female Clients
1
Julia
Johnston
3:30 PM Crossfit
2 + 3
2
Kimberly
Johnson
5:00 AM CrossFit
1 + 19
105
2
Tammy
Houde
8:00 AM CrossFit
1 + 19
3
Samantha
Vigil
8:00 AM CrossFit
1 + 7
4
Erin
Johnson
5:00 AM CrossFit
2 + 1
unbroken 65#
5
Kristen
Long
4:30 PM CrossFit
1 + 12
14#
6
Jennifer
Isbell
5:00 AM CrossFit
1 + 1
7
Samantha
Sullivan
6:30 PM Crossfit
1 + 0
8 burpees
8
Nadia
Nunez
5:00 AM CrossFit
0 + 21
66
9
Lily
Jackson
6:30 PM Crossfit
0 + 16
10
Jennifer
Bury
6:30 PM Crossfit
0 + 0
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