Wednesday

Forever Young CrossFit – CrossFit

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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