Thursday

Forever Young CrossFit – WeightLifting

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Warm-up

Warm-up (No Measure)

3 Sets:

:30 PVC Elbow Stretch

10 BB Clean Grip Deadlift

5 BB Clean High Pull

5 Muscle Clean

:30 Bottom of the Squat Hold

Strength

Halting Clean Deadlift (5-5-5-5)

4X5 reps

-pause above mid-thighs

-middle back engage

-shoulder blades active

Strength

Above the knees Clean High Pull (4-4-4)

3X4 reps

Strength

Power Clean into Front Squat (1X20)

Every :30 X10 min

1 Power Clean into Front Squat

-Pause :02 on the receiving position then Squat

Strength

Clean Deadlift (3-3-3-3)

4X3 Reps