Tuesday

Announcements

– – – – -Forever Young Games Competition- – – – –

Saturday, March 7th. Save the date!!! More details to come
– – – – – Gymnastics Clinic – – – – –

Saturday February 1st @ 9:00am

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

4 shuttle sprints

8 Up-Down Step Ups

10 PVC Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Rx: Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

Time Cap: 20 MIN

INT: Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

Time Cap: 20 MIN

BC: Metcon (Time)

FOR TIME*

15-12-9

DB Hang Power Clean

Box Jump

into…

12-9-6

DB Hang Power Clean

Box Jump

into…

9-6-3

DB Hang Power Clean

Box Jump

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

Time Cap: 20 MIN