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Components
Deadlift
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Friday - Forever Young CrossFit
Class
(All)
6:00AM GYM CLASS
7:30AM GYM CLASS
12:00 PM GYM CLASS
4:30 PM GYM CLASS
5:45PM GYM CLASS
7:00PM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Friday
Warm-up
Metcon (No Measure)
AMRAP X7 MIN
10 BB Good Morning
10 Alt. Cossack Squat
:20/side Torso Twist (on the ground)
10 BB Deadlift
Strength
Deadlift (2x5-2x3)
ON A 12:00 RUNNING CLOCK...
2x5 reps @60%
2x3 reps @65%
Workout
Metcon (4 Rounds for time)
4 Sets for EVEN times:
15 Wall Ball Shots (20/14)|(14/10)
12 Deadlift (155/105)|(135/95)
10 Up Down Over the Bar
8/8 Hang DB Power Clean (50/35)|(35/25)
Rest :45 between Sets
*Focus on holding a steady pace through all the sets.
Core
Metcon (No Measure)
EMOM X6 MIN
MIN 1: :45 Plate Russian Twist
MIN 2: :45 Toe Touches
MIN 3: :45 Mountain Climbers
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 18, 2022
Male Clients
1
Sergio
Hernandez
7:30AM GYM CLASS
2 x 3 @ 235 lbs
2 x 5 @ 215
2
Gabriel
Fernandez
6:00AM GYM CLASS
2 x 3 @ 225 lbs
3
Carlos
Barrios
6:00AM GYM CLASS
2 x 3 @ 205 lbs
Female Clients
1
Ramon
Ferreira
6:00AM GYM CLASS
2 x 3 @ 225 lbs
2
Laurent
Fereira
12:00 PM GYM CLASS
2 x 3 @ 200 lbs
(10mPP)
3
Andreina
Romero
6:00AM GYM CLASS
2 x 3 @ 155 lbs
4
Bruna
Penn
4:30 PM GYM CLASS
2 x 3 @ 150 lbs
4
Luana
Silva
4:30 PM GYM CLASS
2 x 3 @ 150 lbs
5
barbara
gil
6:00AM GYM CLASS
2 x 3 @ 145 lbs
6
Maria
Marin
7:30AM GYM CLASS
2 x 3 @ 120 lbs
2x5 111
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