Announcements
Crossfit Open 2021 JUDGING TIMES:
Friday 6:45pm-7:45pm (no Crossfit class)
Saturday 9am-12pm
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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5/5 Elbow Punches
5 Hang Muscle Clean
5 “Deep” Power Clean (Hold :02 above parallel)
5 Barbell Good Mornings
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Clean*
+
2 “Deep” Hang Power Clean*
*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES*
16 Alt. DB Snatch (50/35)|(35/20)
16 Tuck-Ups
5/5 DB Step Up (24/20)
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
5/5 DB Step Up
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
5/5 DB Step Up
*Pick up where you left off in every consecutive AMRAP.
(Score is Rounds + Reps)