Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
EMOM X10MIN
MIN 1: 12/side PVC Around the World
MIN 2: :45 Pike Hold
MIN 3: 7 Muscle Snatch
MIN 4: 7 Behind the Neck Push Jerk (Snatch Grip)
MIN 5: 7 PVC Snatch Balance
Strength
Metcon (No Measure)
In 10:00 min from the Rack
Behind the Neck Push Press (Snatch Grip)
(Build to a moderate-heavy 3-reps)
(3-3-3-3)
Strength
Metcon (No Measure)
In a 10:00 running clock…
Snatch Complex:
2 Snatch Lift Off (:03 pause at the knees)
+
1 Snatch High Pull
+
1 Power Snatch into Overhead Squat
Strength
Metcon (No Measure)
EMOM X10 MIN
1 Snatch Lift Off (from the :02 pause at the knees go for a Power Snatch)
