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Archives | Ionic CrossFit

4.5.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 15 Dubs 5/5 single arm RKBS 10 Goblet SquatsMetcon (Time)5RFT(15min CAP) 3 Squat Cleans 15 KBS 45 DubsCoach Tip* Barbell Should be moderatley heavy. Singles are good. If you dont want...

4.4.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 800m Row or 25 Cal BikeMetcon (AMRAP – Reps)4min Max Effort Toes 2 BarCoach Tip* Choose modification where you can complete 50+ RepsMetcon (AMRAP – Rounds)Every 5 minutes for...

4.3.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs 10 Jumping Squats 10 KBS 5/5 KB Strict PressFront Squat (5 x 5 @ 75-80%)Metcon (AMRAP – Rounds and Reps)7min AMRAP 7 HSPU 7 Thrusters 7 Power SnatchCoach Tip* Short...

3.30.19

Bonita Bootcamp, Ionic CrossFit – CrossFitCoaches choiceView Public Whiteboard

3.29.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 600m Jog or rowMetcon (No Measure)5 x 5 for all movements DB Fly Barbell Curls Romanian DL Barbell Shrugs Dips(weighted if necessary) Reverse DB Fly Barbell Upright Row Bulgarian Split...