Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5/5 Side Lunges 5 Bootstrappers 10 Good Mornings into… 3 Sets: 5 Back Squats 5/5 Groiner Stretch Strength Back Squat (3-3-3-3) Build to a Heavy-3 reps (Perform 2-3 sets of warm up before the heavy build) Workout Metcon (Time) “Half Murph” […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Pike Stretch 5 Behind the Neck Push Jerk 10 Scap Push Ups into… 2 Sets: 5/5 Plate Around the World 10 PVC Passthrough 8 Push Jerk Strength Shoulder to Overhead Complex 4 Sets: 1 Push Jerk + 2 Split Jerk […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Scap Push Ups 5 Bootstrappers 5/5 Barbell Elbow Punches 5 Kip Swings into… 2 Sets: 5 Clean Deadlift 5 Clean High Pull 5 Power Clean 5 Front Squats Strength Squat Clean (1-1-1-1-1) Build to a Heavy 1-rep *Focus on everything […]

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Savage Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Inchworm-push-ups 10 PVC Pass-through 10 Kip swings into… 2 Sets: 5 Strict Press 5 Push press 5 Push Jerks 5 Burpees Strength Metcon (Weight) EMOM X 8 MIN Push Jerks 5 Push Jerks (moderate weight) -Focus on a stable catch […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 PVC Passthrough 10/side Seated Plate Shoulder External Rotation (5/2.5) :30 Child Pose into… 2 Sets: 5 Snatch Deadlift 5 Snatch High Pull 5 Muscle Snatch 5 Behind the Neck Push Jerk (Snatch Grip) Strength Snatch Complex: 4 Sets: 1 Snatch […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Bowling” into… 2 Rounds: 5 Hands Release Push Ups (:03 descending) 3/3 Rope Pull Ups 8 Scap Pull Ups 10 Hollow Rocks :30 Low Plank Strength Metcon (No Measure) EMOM X8 MIN MIN 1: 2-3 Rope Climbs MIN 2: :30 Plate Gun Hold […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5/5 Side Lunges 5 Bootstrappers 10 Good Mornings into… 2 Sets: 5 Front Squats 5/5 Groiner Stretch 5/5 Elbow Punches Strength Front Squat (3-3-3-3) 4 Sets Build to a Heavy 3-reps -Strong front rack position. -Focus on Mid Line Stabilization. Front […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 Push Up to Pike Stretch :20 Pike Stretch 5 Behind the Neck Push Press 10 Scap Push Ups into… 2 Sets: 5/5 PVC Around the World 10 PVC Passthrough 8 Push Press Strength Tall Jerk (4-4-4-4) -Balance pausing on the […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 12 Scap Pull Ups :20 Bottom of the Squat Hold 5/5 Barbell Elbow Punches 5 Kip Swings into… 2 Sets: 5 Clean Deadlift 5 Clean High Pull 5 Power Clean 5 Front Squats Strength Squat Clean (3-3-3-3) Build for a moderate-heavy […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 5/5 DB Upright Row (25/15) 10 Plate Lateral Raise (5/2.5) 5/5 PVC Around the World 10 Air Squats 10 Scap Pull Ups Workout Filthy 52 (Time) For time: 52 Box jump, 24 inch box 52 Jumping pull-ups 52 Russian Kettlebell swings, […]

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