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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Wednesday - Forever Young CrossFit
Class
(All)
6:00 AM CrossFit
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):
8 (7/1)
Workout
Wednesday
Warm-up
AMRAP x 10 MINUTES
50 High knees
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Rx: Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)
Strict Pull-up
15 MIN Time Cap
INT: Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (65/45)
Banded Strict Pull-up or Regular Pull Up
15 MIN Time Cap
BC: Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
MB Squat Clean
Ring Rows
15 MIN Time Cap
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2...
125 Cal Bike/Row*
*P1 works while P2 rests. Partners can alternate as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 30, 2019
Male Clients
1
Santiago
Lopez
6:45 PM CrossFit
13:22
2
Gabriel
Fernandez
6:00 AM CrossFit
14:20
3
Locke
Gamblin
5:30 PM CrossFit
15:00
7 reps left
3
Manuel
Turushina
5:30 PM CrossFit
15:00
-34 reps
3
Oscar
Martinez
4:15 PM CrossFit
15:00
-24
4
Francisco
Narvaez
12:00 PM CrossFit
15:00
75 lbs 100 reps
4
JONATHAN
KEGEL
4:15 PM CrossFit
15:00
96 reps... time cap
Female Clients
1
Sheila
Turushina
6:00 AM CrossFit
15:00
Regular Pu. 2 reps of the 2nd rd of 9
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