Monday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Air Squats

4/4 Groiner Stretch

:20 Child Pose w/Elbows Forward

5 Push Ups into Pike Stretch

into…

2 Sets:

5 Clean Deadlift

5 Clean High Pull

5 Muscle Clean

5 Front Squats

(8:00 MIN)

Teaching

Warm-up (No Measure)

8:00 MIN (Teaching and Weight preparation)

Push Jerk Teaching (Everyone at the same time)

**Coach Lead**

Strength

Clean & Jerk (1-1-1-1-1-1)

Every :30 X6 MIN

1 Clean & Jerk

Weight Guide if you don’t have a 1 RM:

1-185/125

2-155/105

3-135/95

4-115/75

5-95/65

6-75/55

**If you have a 1 RM of Clean & Jerk work at 75-80%**

(Objective: NO misses. Use a weight that allows you practice transition, stability and speed under the barbell/Objetivo: NO se debe fallar. Usar un peso que les permita practicar, transiciĆ³n, estabilidad y velocidad al ir debajo de la barra.)

Workout

Metcon (Time)

FOR TIME:

3 Rounds:

14 Alt. DB Hang Clean & Jerk (50/35)|(35/25)

50 Double Unders/100 Single Unders

14 Alt. DB Snatch

50 Double Unders/100 Single Unders

14 Alt. Single DB Suitcase Lunges

(12 MIN T.C.)

**RX+ 4 Rounds**