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Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Pilocarpine - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM 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):
36 (16/20)
Workout
Pilocarpine
That dumbbell should be moderately heavy, but something you could switch midair and maintain 4-6 reps strung together throughout that first and second round if not more. Going too heavy on the dumbbell means the rope climbs or chosen scale will suffer. Be smart with the weight and move it well. Good movement is fast movement, so dial in that technique and execute it well. For the row, that's the "recovery" part after those first few rounds, so breathe. Make the transitions quick, and just get the work done.
Metcon
Metcon (Time)
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (75/50)
3 Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 15, 2018
Male Clients
1
Private
3:30 PM Crossfit
24:04
2
Alma
Kartchner
1:00 PM Open Gym
16:45
3
Philip
Johnston
4:30 PM CrossFit
17:41
45# . 6 rope climbs from floor
4
Private
3:30 PM Crossfit
18:52
5
John
Wilson
4:30 PM CrossFit
20:18
scaled rope climb on first round; DB #45
6
Brian
Kuhn
3:30 PM Crossfit
21:52
55# 75 pull-ups
7
Dan
Meyer
6:30 PM Crossfit
22:00
45#, (3) half rope climbs
8
Dennis
Florence
6:00 AM CrossFit
22:13
9
Private
3:30 PM Crossfit
22:20
10
Joel
Pierce
6:00 AM CrossFit
22:58
50# DB 6 strict-ish PU
11
Michael
Barnacastle
3:30 PM Crossfit
23:02
55 lb dumbell, rope climb off pull up bar
12
Chris
Balsiger
3:30 PM Crossfit
23:22
ring rows
13
Daren
Layton
6:00 AM CrossFit
24:20
50#
14
Eric
Levy
4:30 PM CrossFit
28:05
rx rope climb, 45lb db
15
Josh
Randall
5:30 PM CrossFit
30:15
50# RX rope climbs
16
Jeffrey
Stark
4:30 PM CrossFit
31:58
50lbs, 2rd's of rope climb the rest pullups
Female Clients
1
Julia
Johnston
4:30 PM CrossFit
14:10
25# 15 cals scaled rope climbs
2
Keri
Enriquez
5:30 PM CrossFit
14:13
25 lb db, rope to ground rope ups
3
Courtney
Randall
5:30 PM CrossFit
15:08
25 lb db snatches, rope pull-up from floor
4
Abigail
Harris
5:30 PM CrossFit
16:58
30 lb and rope from seated pos
5
Jennifer
Justesen
3:30 PM Crossfit
17:23
25#, 15 RR
6
Irish
Coussens
3:30 PM Crossfit
17:54
25# Sit Rope & Flat RR
7
Private
3:30 PM Crossfit
18:25
8
Maryssa
Fairbanks
1:00 PM Open Gym
18:28
18 cal row, 30# DB snatch, 6 15# shoulder press (sub for rope cli...
9
Samantha
Vigil
8:00 AM CrossFit
18:56
20#
10
Erin
Johnson
6:00 AM CrossFit
19:18
25 cal attempt rope/pu
11
Kim
Cardenas
4:30 PM CrossFit
19:20
20#, row, rig rope
12
Samie
Garcia
4:30 PM CrossFit
19:55
scaled rope climb; 25# DB
13
Judy
Meyer
6:30 PM Crossfit
20:15
18 cal row, 15# 12 DB Snatch, 6 rope puller
14
Tawn
Johnston
4:30 PM CrossFit
20:17
ring rows 20# DB
15
Tammy
Houde
8:00 AM CrossFit
20:29
25lb db, 10ft rope climbs
16
Kariann
Stark
3:30 PM Crossfit
21:57
10' rope, 35#db
17
Tara
Ogden
8:00 AM CrossFit
21:58
35lb, RX everything else
18
Cindy
Layton
3:30 PM Crossfit
23:42
18cal bike/35#/1 rope climb rnd 1&2, then 2 rope climbs
19
Andrea
Fabry
12 PM CrossFit
25:25
10 ft, 30#db
20
Madison
Shepherd
3:30 PM Crossfit
27:29
4rnds/35 DB/RX rest
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