Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
10 Plate G2OH
10 Sit-ups
10(ttl) Lunges
10 Kip Swings
5 Jumping Squat
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
SNATCH COMPLEX
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E2MOM FOR 6 SETS
1 Squat Snatch + 2 OHS*
*Start moderate and
progress every set to
heaviest set of complex
*BOOTCAMP*
– – – – – – – – – – – – – – – – – – –
E2MOM FOR 6 SETS
3 G2OH + 3 OHS [PVC]
“Sueltale” Rx (AMRAP – Rounds and Reps)
12 MIN AMRAP
6 Squat Snatch [115/75]
12 Toes to Bar
18 Deadlift
Score: Total number of rounds
and reps completed
“Sueltale” INTERMEDIATE (AMRAP – Rounds and Reps)
12 MIN AMRAP
6 Squat Snatch [95/55]
12 Toes to Shoulders
18 Deadlift
Score: Total number of rounds
and reps completed
“Sueltale” BOOTCAMP (AMRAP – Rounds and Reps)
12 MIN AMRAP
8 KB Goblet Squat [35/26]
12 Toes To Post
20 KB Deadlift
Score: Total number of rounds
and reps completed
Snatch Complex (Weight)
10 MIN EMOM
Hang Power Snatch
+
Hang Squat Snatch
+
OH Squat
*Goal is to start with a
moderate-light load and
build to moderate in first 5
sets. Hold same weight for
last 5 sets.