CF 02/27/19

Forever Young CrossFit – CrossFit

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Medball Targets Warm-up (No Measure)

PLAY FOR 8 MINUTES

Standing behind the line, throw the ball at the medballs.

Must be a direct hit. Cannot Roll, Kick, or bounce!

The medball you hit, is the number of reps EVERYONE has.

CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12

*COACH ENTER EXERCISES AS COMMENT*
1. G2OH (Plate)

2. Jump Squat

3. Press (Plate)

4. Half-Burpee

Hang Power Snatch

10 MIN EMOM

3 Hang Power Snatch

[moderate-heavy]

MINS 1-5: Add weight

MINS 6-10: Same weight

It Gets Better RX (AMRAP – Reps)

6 MIN AMRAP

30 Dubs

6 Hang Power Snatch (115/75)

– – – – – 3 MINUTE REST – – – – –

6 MIN AMRAP

30 Dubs

6 Hang Power Snatch (95/65)

SCORE = Total Reps

It Gets Better INTERMEDIATE (AMRAP – Reps)

6 MIN AMRAP

45 Singles

6 Hang Power Snatch (75/55)

– – – – – 3 MINUTE REST – – – – –

6 MIN AMRAP

45 Singles

6 Hang Power Snatch (65/45)

SCORE = Total Reps

It Gets Better BOOTCAMP (AMRAP – Reps)

6 MIN AMRAP

30 Singles

6 G2OH [Plate]

– – – – – 3 MINUTE REST – – – – –

6 MIN AMRAP

30 Singles

6 G2OH [Plate]

SCORE = Total Reps