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Components
Overhead Squat
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Monday - 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 (3/8)
Workout
Monday
Warm-up
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
Strength
Overhead Squat (3x5-7)
Overhead Squat
Tempo: (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Orlando
Flores
5:45PM GYM CLASS
3 x 5 @ 165 lbs
2
Jose
Dou
6:00AM GYM CLASS
3 x 5 @ 145 lbs
3
Jorge
Correa
5:45PM GYM CLASS
3 x 5 @ 95 lbs
Female Clients
1
Ramon
Ferreira
6:00AM GYM CLASS
3 x 5 @ 115 lbs
2
Bruna
Penn
4:30 PM GYM CLASS
3 x 5 @ 70 lbs
3
Andreina
Romero
6:00AM GYM CLASS
3 x 5 @ 65 lbs
3
Deolinda
Tilus
7:00PM GYM CLASS
3 x 5 @ 65 lbs
4
Perla
Lozano
12:00 PM GYM CLASS
3 x 5 @ 55 lbs
5
Karol
Costa
12:00 PM GYM CLASS
1 x 5 @ 95 lbs
Tempo 3-1-1
5
Kimberly
Lanzana
6:00AM GYM CLASS
1 x 5 @ 95 lbs
65-75-85-95
5
Laurent
Fereira
12:00 PM GYM CLASS
1 x 5 @ 85 lbs
Tempo 3-1-1
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