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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Bike Drop - Iron Grip CrossFit
Class
(All)
8 AM CrossFit
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
Workout
Bike Drop
Especially for today, do not be afraid to pick and choose what your weights will be. I would encourage you to scale these weights down if you're not 100% positive you could touch and go all of these barbells. Maybe it's the same as your teammates' weights, maybe it's not, but the important thing is to find weights that challenge you, and don't inhibit your ability to keep working. This is a long workout, but hopefully enough rest is built in to keep giving you hope. Happy Saturday!
Metcon
Open - Performance - Fitness
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 11, 2020
Male Clients
1
Private
8 AM CrossFit
30:00
1
Dennis
Florence
8 AM CrossFit
30:00
1
Josh
Randall
8 AM CrossFit
30:00
finished round of 45
1
Steven
Shulski
8 AM CrossFit
30:00
3 rds complete; Eric and Josh
2
Eric
Levy
8 AM CrossFit
30:00
finished 45 rep round; power cleans & front squats for me
Female Clients
1
Ali
Florence
8 AM CrossFit
30:00
55-65-75 Unicorn and Courtney
1
Anastacia
Wagner
8 AM CrossFit
30:00
1
Ashley
Shulski
8 AM CrossFit
30:00
2 rounds plus 35 35# bar
1
Courtney
Randall
8 AM CrossFit
30:00
13 power snatches the 45
1
Kenya
Colon
8 AM CrossFit
30:00
45 lbs 55 lbs
1
Marian
Squires
8 AM CrossFit
30:00
2 rounds + 35
1
Rachel
Balsiger
8 AM CrossFit
30:00
50-40-30-20-10 cleans & front squats / 32 cals into rd of 10 / w/...
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