Forever Young CrossFit – WeightLifting
Warm-up
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)
Strength
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
Strength
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
Strength
Metcon (No Measure)
-Strict Press
3×5 reps (moderate load)
-Push Press
3×3 reps (moderate-heavy load)