Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
3 Sets:
10 Bootstarppers
5 Muscle Clean
5 Front Squats
5/5 Jumping Groiner Stretch
5 Strict Press
Strength
Metcon (No Measure)
Split Jerk (:02 hold on the split position)
3X5 reps
-Focus on balance
-Take control on the drive
-Reset with Control
Strength
Metcon (No Measure)
Every 1:15 X 5 Sets
1 Hang Power Clean + 2 Front Squats
-Focus on breathing
-Elbows up on front rack position
Strength
Metcon (No Measure)
Clean Lift Off + Clean High Pull
3X4 reps
(:03 from the pause go straight into the High Pull)
