Forever Young CrossFit – CrossFit
ROUNDS (Warm Up) (No Measure)
200m Run
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
From here, go into a brief teaching session to practice going right from the clean into the thruster…
10 MIN Cap
Squat Clean and Jerk
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to
15-25% heavier than workout weight
“California Love” Rx (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5
burpees after every 5 reps of
C&J. Workout ends with 5
burpees after the 30th rep.
15 MIN Hard Cap
“California Love” INTERMEDIATE (Time)
FOR TIME
30 Squat Clean & Jerk* (115/75)
*Athletes must perform 5
burpees after every 5 reps of
C&J. Workout ends with 5
burpees after the 30th rep.
15 MIN Hard Cap
“California Love” BOOTCAMP (Time)
FOR TIME
30 MB Clean & Press*
*3 Burpees after every 5 MB C&P. Finish WOD with Burpees.
15 MIN Hard Cap
