Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
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- Clean and Jerk/ Thruster Progression (No Measure)
3 Strict Press
3 Push Press
3 Push Jerks
3 Front Squats
3 Behind The Neck Press
3 Overhead squat
Weightlifting
1: Front Squat (5-5-5-5-5-5-5-5)
Take 15 min, to work up to a moderate 5RM front squat
2: SP + PP (8x(2+3))
shoulder press + push press
Take 15 min, to work up to a moderate of complex
3: Thruster (3-3-3-3-3-3-3-3)
Take 15 min, to work up to a moderate 3RM front squat
