Announcements
———— Feeding Hopes Fundraiser ————
We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media.
Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
1: WL – Half Thacker – Clean (No Measure)
10 Sec. in squatting quad. w/ clean grip
Then, Muscle clean
10 Sec. front rack hold
10 Sec. front squat hold
2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure)
From the squatting quad position*:
Muscle clean (3 reps)
Power clean (3 reps)
Power clean + Front Squat (3 reps)
Full clean (3 reps)
*The squatting quad position is, from a standing position squat down with knees parallel to hips, then place the bar on middle of the thigh
Weightlifting
1: HMC + SP (3-3-3-3-3-3-3-3)
hang muscle clean + shoulder press
Take 10 min, to work up to a technical 3RM
2: HPC + PP (3-3-3-3-3-3-3-3)
hang power clean + push press
Take 10 min, to work up to a technical 3RM
3: HC + J (3-3-3-3-3-3-3-3)
hang full clean + split or power jerk
Take 10 min, to work up to a technical 3RM
4: Back Squat (5-5-5-5-5-5)
Take 10 min, to work up to a technical 5RM
