Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

:30 Child Pose (Tricep Stretch)

:15/side Scorpion Stretch

:15 Deadhang on bar

5/5 PVC Around the World

into…

2 Sets:

(Barbell Warm Up)

5 Snatch Deadlift

5 Snatch High Pull

5 Muscle Snatch

5 Behind the Neck Push Jerks (Snatch Grip)

Strength

Power Snatch (3-3-3-3)

ON A 12:00 RUNNING CLOCK…

Build for a moderate 3-reps of Power Snatch (Not TNG)

*REST :10 between each rep

(4 sets only)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X5 MIN

5 Power Snatch (135/95)|(95/65)

15 Hands Release Push Ups

12 Box Jumps (24/20)

Rest 1:00 min then…

AMRAP X5 MIN

7 Power Snatch (115/75)|(75/55)

12 Hands Release Push Ups

15 Box Jumps (24/20)

Rest 1:00 min then…

AMRAP X5 MIN

9 Power Snatch (95/65)|(65/45)

9 Hands Release Push Ups

18 Box Jumps (24/20)

(Score is Rounds and Reps)