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 5 MINUTES
5 Push Up to Pike
10 Alt. Groiners
5 Barbell Snatch RDL
10 Snatch Grip Strict Press (Behind the Neck)
5 Overhead Squat
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK
Build to or Above Workout Weight…
1 Snatch Pull
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Rounds of Snatch Holleyman*
Immediately Into…
5 ROUNDS
30 Air Squats
15 Wall Ball Ground to Overhead (20/14)|(14/10)
Immediately Into…
10 Rounds of Snatch Holleyman
* 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)
(Score is Time)
KG BB: (70/55)|(50/35)
KG WB: (9/6)|(6/5)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Seated DB Strict Press
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
40 Rounds of Snatch Holleyman**
*Partners Alternate every 4 Rounds of Snatch Holleyman. While P1 is performing Snatch Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate Ground to Overhead (45/35)|(25/15)
** 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)
(Score is Time)
KG BB: (70/55)|(50/35)
KG WB: (9/6)|(6/5)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Seated DB Strict Press
