Thursday

Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets (8:00 MIN CAP)

5/5 Elbow Punches

5/5 Groiner Stretch

5 Muscle Clean

10 Air Squats

5 Front Squats

Weightlifting

Metcon (Weight)

ON A 15:00 MIN RUNNING CLOCK PERFORM…

Clean Complex:

2 Hang High Pull

+

1 Squat Clean

+

1 Front Squat

*Build to a Moderate-Heavy Set

Weightlifting

Metcon (Weight)

ON A 15:00 MIN RUNNING ClOCK…

Build in 5 sets to a Heavy 3-rep of Push Press

Weightlifting

Metcon (Weight)

EMOM X10 MIN

1 Squat Clean + 2 Push Press

*Work with the 85-90% of the 3 Heavy rep of Push Press