Forever Young CrossFit – WeightLifting
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