Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
3 Sets:
:30 Pike Stretch
5/5 Elbow Punches
5 Strict Press
5/5 Behind the Neck Elbow Punches
5 Front Squats
5 Thrusters
Strength
Metcon (No Measure)
Every 1:15 X5 Sets
1 Squat Clean + 2 Push Press
-Moderate-Heavy
-Focus on your breathing after the clean
-Perform the 2 reps with no pause
Strength
Metcon (No Measure)
Split Jerk Footwork Practice:
-Footwork only drills first
-PVC Split Jerk Landing Transition
-Barbell Split Jerk Landing transition
Strength
Metcon (No Measure)
Every 1:30 X5 Sets (Light-Moderate)
1-3 Split Jerk
-Not touch & go
-Take your time after each rep
-Focus on holding your receiving position for :02 sec.
