Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
AMRAP X6 MIN
3/3 PVC Around the World
5 PVC Overhead Squat
:20 Handstand Hold or Pike Hold Stretch
5 Barbell Snatch Grip High Pull
3 Muscle Snatch
Strength
Metcon (No Measure)
10:00 min running clock…
Build to a moderate-heavy:
1 Snatch Lift Off + 1 Snatch High Pull
(:03 pause for the Snatch Lift Off)
Strength
Metcon (No Measure)
EMOM X8 MIN (Light Load)
1 Behind the neck Push Press
+
1 Behind the neck Push Jerk
+
1 Snatch Balance
Strength
Metcon (No Measure)
Every 1:30 X5 Sets (Light-Moderate)
3-Position Squat or Power Snatch
1- Ground
2- Below the knees
3- Above the Knees
