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Components
Front Squat
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):
11 (4/7)
Workout
Friday
Warm-up
AMRAP X8 MIN
:20/side Child Pose Stretch (Left/Right)
:15/side Pigeon Stretch
:20 Child Pose Stretch (Elbows Forward)
12/side Single Leg DB Romanian Deadlift (One DB-Light Load)
5 Push Up to Pike Stretch
Front Squat (4-4-4-4-4)
ON A 12:00 MIN RUNNING CLOCK...
Build to a Moderate 4-reps w/tempo (:02 descending)
(4-5 Sets)
-Mid-line stabilization and control.
-Solid Front Rack Position.
Workout
Metcon (Time)
FOR TIME:
3 Rounds:
400m Run
12 Thrusters (115/75)|(95/65)
8/8 Alt. Single DB Up Down (50/35)|(35/25)
100 Double Unders/200 Single Unders
(15 MIN)
Accessory Work
Metcon (No Measure)
3 Sets:
12 Alt. DB Hammer Bicep Curls
10 Tempo Deficit Push Ups
12 Slow BB Good Morning (empty barbell)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 23, 2022
Male Clients
1
Nich
Deniz
7:30AM GYM CLASS
1 x 4 @ 225 lbs
Kept it light today, legs need some recovery
2
Roger
Ferreira Alves
7:30AM GYM CLASS
1 x 4 @ 205 lbs
2
Todd
Carson
4:30 PM GYM CLASS
1 x 4 @ 205 lbs
3
Mike
Duarte
12:00 PM GYM CLASS
4 x 4 @ 115 lbs
Female Clients
1
Karol
Costa
12:00 PM GYM CLASS
1 x 4 @ 135 lbs
Tempo 2x0x0- Felt good
1
Kimberly
Lanzana
6:00AM GYM CLASS
1 x 4 @ 135 lbs
155x2
1
Mayara
Mojica
5:45PM GYM CLASS
1 x 4 @ 135 lbs
2
Karla
Hernandez
7:00PM GYM CLASS
1 x 4 @ 120 lbs
3
Maria
Marin
12:00 PM GYM CLASS
1 x 4 @ 110 lbs
4
elena
perez
6:00AM GYM CLASS
1 x 4 @ 105 lbs
5
Ayelen
Mora
7:30AM GYM CLASS
1 x 4 @ 95 lbs
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