Forever Young CrossFit – WeightLifting
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