Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5/5 Seated External Rotation (5/2.5)

5 Barbell Snatch Grip Deadlift

10 PVC Passthrough

5 Muscle Snatch

5 Behind the Neck Push Jerk (Snatch Grip)

5 Kip Swings

Strength

Power Snatch into Overhead Squat (Weight)

On a 12:00 min running clock…

Build to a moderate 3-reps.

Movement Demo:

https://youtu.be/hXc-wcbyxaE

Workout

For Time: (Time)

Buy in: 1 Mile run

into…

15-12-9

Hang Power Snatch (95/65)|(75/55)

10-8-6

Bar Muscle Ups (Scaling option: 15 Low Bar MU Transition or Strict Pull Ups, same amount of Bar MU)

*Between Sets: 25’/side Single DB OH Walking Lunges (50/35)|(35/25)