Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
3 Sets
5/5 Plate Around the World (25/15)
10 PVC Pass Through
7/7 Seated Plate Shoulder External Rotation (5/2.5)
2 Sets: (Barbell Work)
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
Strength
Metcon (No Measure)
5 Sets:
1 Hang Snatch High Pull
+
1 High Hang Squat Snatch
*Focus on High Pull transition and Squat Snatch stability on the full squat
Strength
Metcon (No Measure)
Every :45 X8 Sets (Light Load)
1 Power Snatch
+
1 OH Squat
Strength
Metcon (No Measure)
4-5 Sets
1 Snatch Lift Off (:02 pause)
+
1 Below the Knee Power Snatch
*After the :02 pause at the knees go directly into the Below position Power Snatch
