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Components
Front Squat
AGOQ Semifinal Workout 5
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
Wednesday
Strength
A: Front Squat (5 - 5 - 5 -5 climbing)
Metcon
B: AGOQ Semifinal Workout 5 (Time)
Starting every 2 minutes until the reps cannot be completed in the interval:
25 wall-ball shots
Add 5 repetitions after each 2-minute interval. Immediately following the end of the final 2-minute interval.
Rx = (20/14lbs) 10'/9'
Rx+ = (30/20lbs) 10'
Extra
C: Metcon (Calories)
Rx =
Ski Erg for Calories
8 rounds of:
20 seconds ON/40 seconds OFF
D: Metcon (Time)
Rx =
for quality:
21 deadlifts (225/155)
15 deadlifts (275/185)
9 deadlifts (315/215)
Rx+ =
for quality:
21 deadlifts (315/215)
15 deadlifts (365/245)
9 deadlifts (405/265)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 25, 2022
Male Clients
1
Adam
Cole
Open Gym
1 x 5 @ 225 lbs
2
Johndavid
Storn
CrossFit: 6:00 AM
1 x 5 @ 205 lbs
Virtual set at 165
3
John
Mullen
CrossFit: 5:00 AM
1 x 5 @ 200 lbs
4
BJ
Marsh
CrossFit: 5:00 AM
1 x 5 @ 185 lbs
5
Jonathon
Loos
Open Gym
1 x 5 @ 165 lbs
6
Private
CrossFit: 5:30 PM
1 x 5 @ 155 lbs
6
yasser
elhariry
CrossFit: 5:00 AM
1 x 5 @ 155 lbs
7
Luiz
Kolankiewicz
CrossFit: 5:30 PM
4 x 5 @ 25 lbs
8
Anthony
Vorachak
CrossFit: 12:00 PM
1 x 3 @ 335 lbs
Female Clients
1
Alaina
Savage
CrossFit: 6:00 AM
1 x 5 @ 195 lbs
2
Anna
McKay
Open Gym
1 x 5 @ 185 lbs
3
Taylor
Turner
CrossFit: 5:30 PM
1 x 5 @ 175 lbs
4
Megan
Landgraf
CrossFit: 12:00 PM
1 x 5 @ 135 lbs
5
Gillian
Sowden
Open Gym
1 x 5 @ 123 lbs
6
Meghan
O'Keefe
CrossFit: 4:30 PM
1 x 4 @ 125 lbs
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