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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Low Tide - 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):
30 (14/16)
Workout
Low Tide
As you may notice, this barbell doesn't get super heavy. It is only the level of fatigue that you endure that makes this barbell heavy. With that in mind, make sure you choose weights that allow you to move very quickly through each barbell in each AMRAP. That way, the row is simply annoying, and the jumprope is your pacer, or where you catch your breath. That barbell is where we make our progress and make it hurt. Happy hump day!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (75/55)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (95/65)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (115/85)
40 Single Unders
Row does not count towards score
AMRAP 1: 47 Reps/Rnd
AMRAP 2: 45 Reps/Rnd
AMRAP 3: 43 Reps/Rnd
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Row does not count towards score
AMRAP 1: 32 Reps/Rnd
AMRAP 2: 30 Reps/Rnd
AMRAP 3: 28 Reps/Rnd
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
1
Eric
Levy
9:00AM to 12:30PM Open Gy...
376 Total Reps
2
Jeffrey
Stark
4:30 PM CrossFit
319 Total Reps
Dubs for the jump rope
3
James
Reblin
8:00 AM CrossFit
273 Total Reps
25 singles (missed out on the extra 15 reps each round) - must ha...
4
Brent
Buenger
8:00 AM CrossFit
271 Total Reps
5
Michael
Bostian
3:30 PM Crossfit
254 Total Reps
Single unders
6
Travis
Fagerness
5:00 AM CrossFit
233 Total Reps
7
Private
3:30 PM Crossfit
232 Total Reps
8
Lance
Johnson
6:30 PM Crossfit
196 Total Reps
9
Jack
Ferguson
5:00 AM CrossFit
190 Total Reps
10
Steven
Shulski
5:00 AM CrossFit
383 Total Reps
DU practice
11
Jaidan
Curfman-Levy
5:30 PM CrossFit
257 Total Reps
12
Ty
Buetow
5:00 AM CrossFit
152 Total Reps
75+95
13
Kyle
Craver
5:00 AM CrossFit
7 Total Reps
75lbs -->95lbs x 2rds
14
Andrew
Titche
5:30 PM CrossFit
0 Total Reps
Female Clients
1
Kristen
Long
4:30 PM CrossFit
399 Total Reps
2
Irish
Coussens
3:30 PM Crossfit
350 Total Reps
3
Alyssa
Payne
5:30 PM CrossFit
322 Total Reps
4
Keri
Enriquez
5:30 PM CrossFit
278 Total Reps
5
Tammy
Houde
8:00 AM CrossFit
273 Total Reps
6
Courtney
Randall
5:30 PM CrossFit
270 Total Reps
7
Private
9:00AM to 12:30PM Open Gy...
269 Total Reps
8
Kariann
Stark
8:00 AM CrossFit
50 Total Reps
only did one round-sick
9
Erin
Johnson
5:00 AM CrossFit
424 Total Reps
didn't squat the last rd cleans
10
Sarah
Collins
3:30 PM Crossfit
321 Total Reps
11
Heather
Shepherd
3:30 PM Crossfit
314 Total Reps
12
Maria
Castro
6:30 PM Crossfit
221 Total Reps
13
Samantha
Sullivan
6:30 PM Crossfit
186 Total Reps
14
Lorrinda
Sturgeon
4:30 PM CrossFit
161 Total Reps
45/50/55
15
Ashley
Shulski
5:00 AM CrossFit
140 Total Reps
16
Andrea
Fabry
3:30 PM Crossfit
119 Total Reps
55 DU
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