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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
WOD
Saturday - Forever Young CrossFit
Class
(All)
9:00 AM GYM CLASS
10:30 AM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Saturday
Warm-up
400m Group Run
Immediately into…
3 SETS (w/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Squat Jumps
5 Clean Deadlift
5 Muscle Clean
5 Front Squats
Strength
Metcon (Weight)
Build in 15 min to 80% of 2 RM
Front Squat
5X5 Reps
(60-65-70-75-80%)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
5 Power Clean (115/75)|(75/55)
10 Hang Power Clean
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 16, 2021
Male Athletes
Female Athletes
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