Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
2 Sets
:20 Pike Stretch
12 PVC Pass through
5 PVC OH Squat
10 Bootstrappers
:30 Wall Sit
5 BB Muscle Snatch
5 BB Muscle Clean
Strength
Metcon (No Measure)
EMOM X15 MIN
1 Clean & Jerk
-First 5:00 3-5 reps (Light-Moderate)
-5:00-10:00 2-4 reps (Moderate-Heavy)
-10:00-15:00 1-3 reps (Heavy)
Strength
Metcon (No Measure)
EMOM X15 MIN
1 Power or Squat Snatch
-First 5:00 3-5 reps (Light-Moderate)
-5:00-10:00 2-4 reps (Moderate-Heavy)
-10:00-15:00 1-3 reps (Heavy)
