Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
Grab a PVC
5 Inchworms
5 Behind the Neck Snatch Press
5 Behind the Neck Snatch Press From 1/4 Squat
5 Sots Press
:30 Cal Row/Bike
5 Over Head Squat
5 Jumping Back Squat
5 Cossack Back Squat
5 Hang Muscle Snatch
Snatch
SNATCH COMPLEX
EVERY 2:00 FOR 8 SETS
1 Snatch*
*Start moderate-heavy and
build to heaviest single rep
“Maximum Power” Rx (AMRAP – Reps)
12 MIN EMOM*
MIN 1 – :45 Max Power Snatch (95/65)
MIN 2 – :45 Max Cal Row/Bike
*:15 Mandatory rest after
each :45 work period
Score: Total number of Max Power Snatch
+ Max Cal Row/Bike.
“Maximum Power” INTERMEDIATE (AMRAP – Reps)
12 MIN EMOM*
MIN 1 – :45 Max Power Snatch (65/45)
MIN 2 – :45 Max Cal Row/Bike
*:15 Mandatory rest after
each :45 work period
Score: Total number of Max Power Snatch
+ Max Cal Row/Bike.
“Maximum Power” BOOTCAMP (AMRAP – Reps)
12 MIN EMOM*
MIN 1 – :45 Max Plate G2OH
MIN 2 – :45 Max Cal Row/Bike
*:15 Mandatory rest after
each :45 work period
Score: Total number of Max Plate G2OH
+ Max Cal Row/Bike.
