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
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