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Workout

3.5.20

Dont forget this Sunday Dr. Bri Wyatt will be at Ionic at 9 am for a womens health mini series seminar. It is free for Ionic Members only. See you there!

Warm Up
2x
50 Dubs or 100 Singles
400m Jog

Metcon (AMRAP - Rounds and Reps)

35min AMRAP

25 Calories
15 Front Squats
25 Sit ups
15 Power Snatch
25 Box Jumps

35min AMRAP means this grind is going to have a steady pace throughout. Moderate weight on your barbell so you have to break reps up in 2 or 3 sets but go could go unbroken on first round. Aim to get 3+ rounds

Cool Down
Coach led stretches

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 05, 2020

Male Clients

1

Wade
Memmott

8:00 am CrossFit

2 + 40

95# bike

2

Herbert
Segura

6:00 am CrossFit

4 + 70

115lbs for FS and 50# DB's for snatch

3

Michael
Winship

9:00 AM CrossFit

4 + 10

Row rx, 65# bar bell, 20" box

4

Andy
Hengstebeck

11:45 AM CrossFit

3 + 82

75# BB (started 2:30 late)

5

Massimo
Hagen

8:00 am CrossFit

3 + 57

3 Rnds + 57 reps 75#

6

Jay
Parenteau

8:00 am CrossFit

3 + 47

#75 BIke

7

Kevin
Potter

11:45 AM CrossFit

3 + 30

85 lb

8

Brandon
Rauen

9:00 AM CrossFit

3 + 0

9

Joe
Guyette

8:00 am CrossFit

2 + 70

95 LBS PSnatch * FSQuats

10

Dylan
Placher

5:30 pm CrossFit

2 + 0

3 round 10 snatch

11

Kevin
Pedersen

6:00 am CrossFit

1 + 10

Female Clients

1

Paoli
Colmenares

8:00 am CrossFit

4 + 42

65 lb, row

2

Lori
Bevins

6:00 am CrossFit

3 + 74

65# cleans instead of snatches

2

Terri
Thomas

6:00 am CrossFit

3 + 74

65# cleans instead of snatches

3

Judy
DaRocha

6:00 am CrossFit

3 + 68

4

Sherri
Koppelkam

8:00 am CrossFit

3 + 55

5

Kelly
Stakely

8:00 am CrossFit

3 + 53

65lb, GHD

6

Jean
Schumacher

6:00 am CrossFit

3 + 30

7

Marilyn
Stein

8:00 am CrossFit

3 + 8

row, 35lb bar, step ups

8

Leanne
Flama

5:30 pm CrossFit

2 + 60

35#