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 – 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