06/21/2019

Forever Young CrossFit – Weightlifting for CrossFit

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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 – Clean Progression 2.0 (No Measure)

Scarecrow Clean Drill

5×3@bar

then

Clean Progression (using bar w/ 10# bumpers)

3 Front Squats

3 Hang power cleans from Power Position

3 Hang cleans from just above the knee

3 Hang cleans from just below the knee

3 Hang cleans from just below the knee + front squat

Weightlifting

1: Power Clean (3-3-3-3-3-3-3-3-3-3)

Take 15 min, to work up to a moderate 3RM Power Clean

2: Push Press (3-3-3-3-3-3-3-3-3-3)

Take 15 min, to work up to a moderate 3RM Push Press

3: Back Squat (3-3-3-3-3-3-3-3-3-3)

Take 15 min, to work up to a moderate 3RM Back Squat