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Components
Metcon
Metcon
On a 15:00 RUNNING CL ...
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
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):
3 (1/2)
Workout
Saturday
Warm-up
400m Light Jog
into...
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats
Workout
Metcon (Time)
FOR TIME*
30 Power Snatch (135/95)|(95/65)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)
KG BB: (60/45)|(45/30)
Post-Workout Strength
On a 15:00 RUNNING CLOCK... Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )
On a 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 23, 2021
Male Clients
1
David
Lozano
9:00 AM GYM CLASS
10:00
-13, 105#
Female Clients
1
Aliana
Calzada
9:00 AM GYM CLASS
5:54
80#
2
gresia
escobar
10:30 AM GYM CLASS
5:58
45lbs
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