Forever Young CrossFit – WeightLifting

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Metcon (No Measure)

3 Sets

7/side Plate Around the World (25/15)

:20 Pike Stretch Hold

5 Tempo Strict Press (:02 descending)

5 Barbell Front Squats

:20 Bottom Squat position Stretch (Push the knees outside with the elbows)


Metcon (No Measure)

Clean Complex:

5 Sets:

2 Hang Clean High Pulls


1 Hang Squat Clean


1 Push Jerk

-Focus on full extension

-Speed under the barbell

-Controlled Dip & Drive on the jerk


Metcon (No Measure)

Clean Lift Off + Clean High Pull

5X3 reps (:02 Pause on the knees)

-Build to 80-85% of the 1-RM of clean


Metcon (No Measure)

-Strict Press

3×5 reps (moderate load)

-Push Press

3×3 reps (moderate-heavy load)