Announcements
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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)
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
5 Good Mornings
10 Alt. Elbow Punches
5 Shoulder Press w/ :01 Pause at the Top
Weightlifting
WL – Clean Progression 2.0 (No Measure)
Scarecrow Clean Drill
5×3@bar
then
Clean Progression (using bar w/ 10# bumpers)
3 Front Squats
3 Hang power cleans from Power Position
3 Hang cleans from just above the knee
3 Hang cleans from just below the knee
3 Hang cleans from just below the knee + front squat
WL – Jerk Pregression 2.0 (No Measure)
Jerk Progression (using bar w/ empty bar)
3 Strict press
3 Push press
3 Push Jerks
then
15x foot work drills w/ hands on hips (no bar)
15x tall jerks w/ bar
10x full split jerks w/ bar
Workout
Metcon (Time)
FOR TIME
15 Power Clean (95/65)
15 Hand Release Push-Ups
12 Power Clean (115/75)
20 Hand Release Push-Ups
9 Power Clean (155/105)
25 Hand Release Push-Ups
6 Power Clean (185/125)
30 Hand Release Push-Ups
3 Power Clean (225/155)
Rest 2:00
Then 4:00 MIN to perform:
1 Heavy Squat or Power Clean (Athlete Choice. No more than 3 Attempts)
(Score is Time)
(T.C. for the first part 12:00)
*If you complete the first part before the 12:00, get your 2:00 break and after, perform the next session.
