Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
AMRAP X7 MIN
:20/side Single DB OH Hold (35/25)
7 Push Up to Pike Stretch
5 BB Clean Deadlift
5 BB Muscle Clean
5 Strict Press
Strength
Metcon (No Measure)
Every 1:15 X5 Sets
1 Clean Lift Off
+
1 Power Clean (:02 pause on the receiving position)
+
1 Split Jerk
Strength
Metcon (No Measure)
Front Squat Wave
7-5-3-7-5-3
(The second wave needs to be heavier than the first one)
Strength
Metcon (No Measure)
EMOM X8 MIN (Light Load)
3-5 Muscle Clean
(Focus on a solid starting position and elbows speed)
