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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Jump Start - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 3:00PM 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):
28 (7/21)
Workout
Jump Start
Breaking will likely happen during the toes-to-bar. Therefore, start at a pace that is easy to maintain. Don't go too fast on the dumbbell snatches, and breathe through the rope variation and the rower. This workout should be smooth throughout, and then finished with a final big push. Save some energy for those final 30 snatches and leave it all out once you're there. Control your breath, know when to break and how long to rest, and keep moving.
Fitness
Metcon (Time)
For Time:
90 Single Unders
30 Dumbbell Snatches (35/20)
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Toes to Bar
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Dumbbell Snatches (35/20)
Open & Performance
Metcon (Time)
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
Brent
Buenger
9:00AM to 3:00PM Open Gym
14:32
2
Dan
Meyer
6:30 PM Crossfit
15:04
fitness (w/ 45lb DB)
3
Santiago
Robles
4:30 PM CrossFit
19:32
4
Philip
Johnston
4:30 PM CrossFit
12:20
Knee lifts
5
John
Wilson
4:30 PM CrossFit
12:50
worked on kipping, #35
6
Jaidan
Curfman-Levy
5:30 PM CrossFit
15:55
P % O, 120 SU, 21 cal row
7
Keith
Conway
3:30 PM Crossfit
16:54
Fitness
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
13:39
25# snatch 30 cal row
2
Michelle
Hancock
4:30 PM CrossFit
14:21
3
Linda
Feehs
3:30 PM Crossfit
14:36
4
Courtney
Randall
6:30 PM Crossfit
11:54
knee ups
5
Heather
Shepherd
3:30 PM Crossfit
12:03
6
Robin
Newell
4:30 PM CrossFit
12:52
20 lbs
7
Hallie
Thompson
5:30 PM CrossFit
13:06
Toes to chest
8
Michelle
Loftin
9:00AM to 3:00PM Open Gym
13:36
#15, toes to post
9
Tammy
Houde
8:00 AM CrossFit
13:46
20lbs, singles, knee raises
10
Samantha
Vigil
8:00 AM CrossFit
13:47
20# Knee raises
11
Amanda
Funke
5:30 PM CrossFit
14:01
12
Anastacia
Wagner
4:30 PM CrossFit
14:08
13
Kim
Cardenas
5:30 PM CrossFit
14:36
Toes to Post, Rx rest
14
Jen
Padilla
6:30 PM Crossfit
15:08
15
Keri
Enriquez
3:30 PM Crossfit
16:03
leg raises
16
Sierra
Turner
9:00AM to 3:00PM Open Gym
16:06
kipping vs t2b
17
Jennifer
Bury
5:30 PM CrossFit
16:19
Fitness, 20lb DB, Toes to Bar
18
Megan
Barbeau
6:30 PM Crossfit
17:25
10cal bike for dubs, plus I did an extra bike at the end, 25# DB
19
Tawn
Johnston
4:30 PM CrossFit
18:11
calf raises 15# knee raises
20
Judy
Meyer
6:30 PM Crossfit
18:27
fitness w/ 15 lb DB
21
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
0:00
Performance
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