Forever Young CrossFit – Weightlifting for CrossFit

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1: WL – Half Thacker – Clean (No Measure)

10 Sec. in squatting quad. w/ clean grip

Then, Muscle clean

10 Sec. front rack hold

10 Sec. front squat hold

2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure)

From the squatting quad position*:

Muscle clean (3 reps)

Power clean (3 reps)

Power clean + Front Squat (3 reps)

Full clean (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


1: Pause Clean (3-3-3-3-3-3-3-3; 3 sec hold)

Begin the lift as you would a clean, and when you reach the first prescribed pause height, hold that position for the prescribed time (usually 2-3 seconds).
Take 10 min, to work up to a technical 3RM

2: FS + SJ (8x(2+2) @ challenging weight)

front squat + split jerk
Take 15 min, to work up to a challenging 2+2

3: Front Rack Lunge (6-6-6-6-6-6-6-6)

Take 15 min, to work up to a challenging weight