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Components
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
5:30PM GYM CLASS
6:45PM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (3/13)
Workout
Friday
Warm-up
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations
Into…
AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*
*Trying to get a max height jump with each rep- reset before each rep
Strength
Metcon (Weight)
Build to a Heavy Complex in 15 Min:
1 Clean Deadlift
+
1 Clean High Pull
+
1 Hang Squat Clean
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell. Rest remainder of each minute.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 28, 2020
Male Clients
1
Orlando
Flores
6:00AM GYM CLASS
205 lbs
2
Orazio
Tata
6:00AM GYM CLASS
150 lbs
3
Manuel
Villanueva
12:00 PM GYM CLASS
115 lbs
Female Clients
1
Karol
Costa
12:00 PM GYM CLASS
145 lbs
1
Laurent
Fereira
12:00 PM GYM CLASS
145 lbs
12 rds Felt good. Could have done more weight
2
Aliana
Calzada
6:45PM GYM CLASS
125 lbs
It felt good!
2
Jennifer
Alvarado
12:00 PM GYM CLASS
125 lbs
3
Nathalya
Briceno
6:45PM GYM CLASS
115 lbs
3
Virginia
Khlaid
5:30PM GYM CLASS
115 lbs
It felt good
4
Bruna
Penn
6:45PM GYM CLASS
130 lbs
5
Hevelyn
CARELI
6:45PM GYM CLASS
115 lbs
6
Magdelin
Goitia
6:45PM GYM CLASS
95 lbs
6
Rita
De Luca
12:00 PM GYM CLASS
95 lbs
#140 on the complex- 11 rounds
7
Daniela
Medina
12:00 PM GYM CLASS
90 lbs
8
Ariel
Castellano
7:30AM GYM CLASS
80 lbs
9
Maeve
Jackson
7:30AM GYM CLASS
75 lbs
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