Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
1: WL – Half Thacker – Snatch (No Measure)
3 Rounds of:
10 Sec. in squatting quad. w/ snatch grip
Then, Muscle snatch
10 Sec. Snatch grip overhead hold
10 Sec. Overhead squat hold
2: WL – Squatting Quad 4 Part Warm Up – Snatch (No Measure)
From the squatting quad position*:
Muscle snatch (3 reps)
Power snatch (3 reps)
Power snatch + OHS (3 reps)
Full snatch (3 reps)
*The squatting quad position is, from a standing position squat down with knees parallel to hips, then place the bar on middle of the thigh
Weightlifting
1: MS + SGPBH (2+3, 2+3, 2+3, 2+3, 2+3)
muscle + snatch grip press behind head
Take 10 min, to work up to a challenging weight
2: PS + OHS (3+3, 3+3, 3+3, 3+3, 3+3)
power snatch + overhead squat
Take 10 min, to work up to a challenging weight
3: Snatch Balance (3-3-3-3-3-3-3-3)
Take 10 min, to work up to a technical 3RM
4: Back Squat (3-3-3-3-3-3-3-3)
Take 10 min, to work up to a technical 3RM
