CF 04/24/19

Forever Young CrossFit – CrossFit

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7 MIN WARM-UP (No Measure)

Repeat list until time is up.
8 G2OH (Plate)

10(ttl) Plate Circles

50m Run

8 Front Raise (Plate)

8 Bent Over Row

50m Run

Snatch

20 MINS to find 1RM

START WITH WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

2 Reps – Moderately Heavy

1 Rep – Repeat until max is found

Go FASTER! Rx (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch (95/65)

5 Strict Pull ups

Shuttle Run

– 15 MIN TIME CAP –

SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep

[Example: if you had 8 reps left plus the shuttle, score is 15:09]

COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will

run to cone and back 5 times.

Go FASTER! INTERMEDIATE (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch (65/45)

5 Pull ups

Shuttle Run

– 15 MIN TIME CAP –

SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep

[Example: if you had 8 reps left plus the shuttle, score is 15:09]

COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will

run to cone and back 5 times.

Go FASTER! BOOTCAMP (Time)

8-7-6-5-4-3-2-1

MB G2OH

5 Jumping Pull ups

Shuttle Run

– 15 MIN TIME CAP –

SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep

[Example: if you had 8 reps left plus the shuttle, score is 15:09]

COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will

run to cone and back 5 times.