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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
WeightLifting
Date
Workout
Wednesday - Forever Young CrossFit
Class
(All)
CrossFit: 6:00 AM
7:15 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (14/10)
Workout
Wednesday
Warm-up
400m run
-Into-
3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Rx: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)
15/12 Cal Row/Bike*
*If there's no row or bike available on your turn, must go for a 200m run. HAVE FUN.
(Score is Rounds + Reps)
INT: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (115/75)
12/10 Cal Row/Bike*
*If there's no row or bike available on your turn, must go for a 200m run. HAVE FUN.
(Score is Rounds + Reps)
BC: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
6 DB Press
10/8 Cal Row/Bike*
*If there's no row or bike available on your turn, must go for a 100m run. HAVE FUN.
(Score is Rounds + Reps)
Optional Cool Down
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 19, 2020
Male Clients
1
Locke
Gamblin
5:30 PM CrossFit
210 lbs
2
Gabriel
Fernandez
CrossFit: 6:00 AM
205 lbs
2
Karol
Costa
CrossFit: 6:00 AM
205 lbs
2
Orlando
Flores
CrossFit: 6:00 AM
205 lbs
2
Ramon
Fereira
CrossFit: 6:00 AM
205 lbs
3
Jose
Dou
5:30 PM CrossFit
185 lbs
3
Santiago
Lopez
7:15 AM CrossFit
185 lbs
missed the last SJ @205 :'(
4
Jason
Burg
CrossFit: 6:00 AM
155 lbs
4
Orazio
Tata
CrossFit: 6:00 AM
155 lbs
5
Francisco
Narvaez
12:00 PM CrossFit
155 lbs
6
Frank
Ortega
5:30 PM CrossFit
145 lbs
7
Manuel
Villanueva
12:00 PM CrossFit
125 lbs
8
Paco
Brignoni
CrossFit: 6:00 AM
95 lbs
9
Private
4:15 PM CrossFit
75 lbs
Female Clients
1
Eliana
Castro
CrossFit: 6:00 AM
140 lbs
Tired
2
Karol
Costa
5:30 PM CrossFit
135 lbs
1 PP + 2 PJ + 3 SJ
3
Laurent
Fereira
5:30 PM CrossFit
115 lbs
Practice slipt
4
Rita
De Luca
5:30 PM CrossFit
95 lbs
5
daniela
sanchez
4:15 PM CrossFit
85 lbs
6
mariavanessa
sanchez
4:15 PM CrossFit
70 lbs
7
ambar
malave
5:30 PM CrossFit
65 lbs
7
Anais
Rodriguez
4:15 PM CrossFit
65 lbs
5mpp
7
Gabriela
Lopez
5:30 PM CrossFit
65 lbs
8
ANISA
LOZANO
6:45 PM CrossFit
45 lbs
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