Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 SETS 10 PVC Passthrough 5/5 PVC Around the World 5 Barbell Good Mornings 5 Snatch High Pull 10 Bootstrappers Weightlifting Segmented Snatch Deadlift (3-3-3-3) Build to a MODERATE 3-reps holding each position for :02 seconds. Hang Snatch High Pull (4-4-4-4) Focus on […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 High Plank 10 Scap Push Ups 5/5 Single DB Strict Press* 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 6 Inch Worms 7/7 Single Leg DB RDL 8 Barbell DL *Increase Pace (Easy-Mod-Hard) each round Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *The 1+ is optional to perform an additional heavy […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 8 Inchworms w/ Push-Up 10 Alt. Groiners w/ Twist 12 Bodyweight Goodmornings 5/5 Barbell Elbow Punches 5 BB Muscle Clean Strength Power Clean (3-3-3-3) ON A 20:00 RUNNING CLOCK… Build to a MODERATE-3 REPS of Power […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 SETS 10 PVC Passthrough 5/5 PVC Around the World 5 Snatch Grip Deadlift 5 Snatch Pull into… 2 SETS 5 Clean Grip Deadlifts 5 Muscle Clean 5/5 Elbow Punches 5/5 Single Leg Romanian Deadlift Strength Snatch Lift-Off (3-3-3-3) The snatch lift-off is […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 DBL DB Strict Press* 5 Burpees *R2 complete 10 […]
