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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
This One - 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):
32 (9/23)
Workout
This One
The highest volume today is hidden in those AbMat sit-ups. Therefore, use those to set the pace for the rest of the workout. Your dumbbell weight should be based off of the hang clean and jerks, because ideally, those 30 should be close to if not completely unbroken. Moving to the goblet squats, finish strong and get back to those sit-ups. Slow is smooth, smooth is fast, folks. Let's get to it.
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (35/20)
15 Dumbbell Goblet Squats (35/20)
Switch every 5 reps for the DB Hang Clean and Jerks
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
Switch every 5 reps for the DB Hang Clean and Jerks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 25, 2019
Male Clients
1
Larry
Barbeau
6:30 PM Crossfit
3 + 56
2
Dan
Meyer
5:30 PM CrossFit
3 + 45
3
Erik
Enriquez
9:00AM to 12:30PM Open Gy...
3 + 33
Did at work.
4
Santiago
Robles
4:30 PM CrossFit
3 + 13
5
Jerry
Gonzales
5:30 PM CrossFit
3 + 8
6
Private
3:30 PM Crossfit
2 + 45
7
Jaidan
Curfman-Levy
4:30 PM CrossFit
3 + 42
8
Philip
Johnston
3:30 PM Crossfit
3 + 34
3 plate step ups instead of squats
9
Kurtis
White
5:30 PM CrossFit
1 + 79
DB 20 #
Female Clients
1
Irish
Coussens
3:30 PM Crossfit
3 + 80
All Un-broken
1
Keri
Enriquez
4:30 PM CrossFit
3 + 80
2
Abigail
Harris
4:30 PM CrossFit
3 + 52
3
Nancy
Fairbanks
4:30 PM CrossFit
3 + 49
4
Rachel
Hodges
4:30 PM CrossFit
3 + 33
5
Tammy
Houde
8:00 AM CrossFit
3 + 28
25lbs DB
6
Kimberly
Anderson
6:30 PM Crossfit
3 + 5
6
Robin
Newell
4:30 PM CrossFit
3 + 5
7
Amanda
Funke
3:30 PM Crossfit
3 + 0
7
Michelle
Hancock
4:30 PM CrossFit
3 + 0
8
Heather
Shepherd
3:30 PM Crossfit
2 + 68
9
Courtney
Randall
6:30 PM Crossfit
2 + 64
10
Samantha
Vigil
5:00 AM CrossFit
2 + 61
11
Lorrinda
Sturgeon
4:30 PM CrossFit
2 + 60
12
Kristen
Long
9:00AM to 12:30PM Open Gy...
4 + 2
Home No weights
13
Aspen
Guthrie
5:30 PM CrossFit
3 + 25
14
Judy
Meyer
5:30 PM CrossFit
3 + 10
#12
15
Anastacia
Wagner
4:30 PM CrossFit
3 + 4
25 # dumbell
16
Kim
Cardenas
4:30 PM CrossFit
2 + 66
15# C&J. 20# goblet squats
17
Tawn
Johnston
3:30 PM Crossfit
2 + 65
20# bench sit ups 12 # strict press
18
Allison
McCarley
4:30 PM CrossFit
2 + 50
20#
19
Kristie
Hernandez
5:30 PM CrossFit
2 + 36
Modified
20
Nadia
Nunez
5:00 AM CrossFit
2 + 25
15lb
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