Announcements
*GYMNASTICS CLINIC*
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)
2 ROUNDS
10 Double Unders or 20 Single Unders
10 PVC Pass Throughs
5/5 PVC Around the World
Into…
2 ROUNDS
5 Snatch Grip Deadlift
5 Snatch Grip High Pull
5 Hang Muscle Snatch (Above the knees)
5 Power Snatch (Below the knees)
Strength
Metcon (Weight)
3 SETS ON A 12:00 RUNNING CLOCK…
1 Snatch Deadlift
+
1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)
-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
30 Single Arm DB Overhead Lunges (50/35)|(35/20)**
15 Power Snatch*
Max Double Unders in Time Remaining
-Rest 1:00 b/t Sets-
*Power Snatch reps decrease by 3 each set…15-12-9-6
** DB Overhead Lunges: On rep number 15 switch arms**
SET 1 – 15 Reps @ (95/65)|(65/45)
SET 2 – 12 Reps @ (115/75)|(75/55)
SET 3 – 9 Reps @ (135/95)|(95/65)
SET 4 – 6 Reps @ (155/105)|(115/75)
(Score is Reps)
