Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
8/side Seated Plate External Rotation (5,2.5)
10 PVC Passthrough
3 Snatch Deadlift
3 Snatch high Pull
3 Muscle Snatch
(7 MIN)
Strength
Power Snatch (3-3-3-3-3)
Build for a moderate-heavy triple on a 14:00 min running clock…
(1-1-1 rest :10 between each rep)
-Solid starting position.
-Practice fast transition under the barbell.
-Lock the elbows after transition under the barbell.
Workout
Metcon (3 Rounds for reps)
3 Rounds:
Every 4:00 MIN
15 Hands Release Push Ups
12 Alt. Single DB Clean & Jerk (50/35)|(35/25)
10 Alt. Single DB Step Ups (24/20)
On the remaining time max Power Snatch (135/95)|(115/75)
**Rest 1:00 between sets**
(Score is max Power Snatch)
