Announcements
*FREE NUTRITION SEMINAR*
Saturday January 30th.
*GYMNASTICS CLINIC*
Beginners Feb 06- 9am
Intermedia Feb 13 – 9am
Advance Feb 20 – 9am
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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Light Jog
into…
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats
Workout
Metcon (Time)
FOR TIME*
30 Power Snatch (135/95)|(95/65)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)
KG BB: (60/45)|(45/30)
Post-Workout Strength
On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )
On a 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)
