Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
12 Alt. Superman
8/side Seated Plate Shoulder External Rotation (5,2.5)
5 Plate Snow Angels (SLOW)
into…
2 Sets:
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
5 Behind the Neck Push Jerk Snatch Grip)
Strength
Metcon (Weight)
Snatch Complex:
4 Sets:
2 Snatch High Pull
+
1 Power Snatch into Overhead Squat
-Focus on balance on the Power Snatch transition.
-Straight transition on the High Pull.
-Speed under the Bar
Workout
Metcon (3 Rounds for time)
3 Rounds:
(Improving times)
18 Thrusters (75/55)|(65/45)
15 Burpees to Plate (45/25)
12 HSPU or 15 Hands Release Push Ups
9 American KB Swings (70/53)|(53/35)
Rest 1:30 between sets
(Score is Time)
*T.C. 17 MIN
Core
Metcon (Time)
For Time:
100 Sit Ups