Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
5 DB Jefferson Curls
*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.
COACHES NOTE — Once W/U is completed have everyone quickly grab water and light plates to load onto their bar for the teaching progression. 25-45 for the gentlemen and 15-35 for the ladies.
Strength
Deadlift (1×1+ @ 95%)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
10 Alt. Single Arm DB Renegade Row (50/35)|(35/20)
(Score is Rounds + Reps)
