Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

5/5 Elbow Punches

5/5 PVC Around the World

5 Muscle Clean

5/5 Groiner Strertch

5 Push Press

Strength

Tall Jerk (5-5-5-5)

10:00 min running clock…

-Foot Work transition priority.

-Fast transition under the barbell.

Strength

Clean Segment Deadlift (3-3-3-3)

10:00 min running clock…

3-3-3-3

-2″ off the ground

-Below the knee

-Above the knee

-Mid Thigh

-Full Extension

Strength

Squat Clean (1X10)

Every :30 sec. X10min

Squat Clean