Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
Extended Warm-up
3-3-3: Power Snatch (3-3-3*)
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
Workout
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
100m Run
20 Unbroken Double Unders
*Minutes 0-5… 3 reps @ (115/75)
Minutes 5-10…2 reps @ (135/95)
Minutes 10-15…1 rep @ (155/105)
**If trip-up on the rope, start the set of DU or SU over.
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
100m Run
40 Unbroken Single Unders or 20 Unbroken Double Unders
*Minutes 0-5… 3 reps @ (75/55)
Minutes 5-10…2 reps @ (95/65)
Minutes 10-15…1 rep @ (115/75)
**If trip-up on the rope, start the set of DU or SU over.
BC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
5 Plate G2OH
100m Run
40 Unbroken Single Unders
**If trip-up on the rope, start the set of DU or SU over.
