Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
20 Double Unders/40 Single Unders (PRACTICE Double Unders)
12 Alt. Lunge w/ PVC Pass
6 PVC OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
5 Behind the Neck Press (Snatch Grip/barbell)
5 Snatch High Pull (barbell)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (115/75)
6 Knees to elbow
6 Pull-ups
6 Knees to Elbow
BC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 14-16 MINUTES
8 alt. DB Snatch (20/15)
6 Knee Raises/Leg Raises with Hip Lift
8 Ring Rows
6 Knee Raises/Leg Raises with Hip Lift
