Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

5/5 Groiner Stretch

5 Bootstrappers

5/5 Cossack Squat

into…

2 Sets:

5 Clean Deadlift

5 Clean High Pull

5/5 Elbow Punches

5 Muscle Clean

5 Power Clean

Strength

Power Clean into Front Squat (Rx:185-125/Sc:155-105/Bg:135/95)

1 rep every :30 X8MIN

Pause :02 on the receiving position then go for the front squat.

Workout

Metcon (Time)

5 Rounds:

50 Double Unders/100 Single Unders

8 Hang Power Clean (135/95)

14 Alt. DB Hang Snatch (50/35)|(35/25)

Core

Metcon (No Measure)

“Tabata 1”

Hollow Rocks

“Tabata 2”

Tuck Hold

Alt. V-Ups