Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
3 Sets
5/5/ Plate Arouund the World (25/15)
10 PVC OH Squats
5 Snatch High Pull
5 Sumo Stance Good Mornings
Strength
Metcon (No Measure)
Every 1:15 X5 Sets
Snatch Lift Off
+
Hang Snatch High Pull
+
Power Snatch
Strength
Metcon (No Measure)
EMOM X8 MIN
MIN 1: 5-7 Muscle Snatch (moderate load)
MIN 2: 3-5 OH Squat (:02 descending)
Strength
Metcon (No Measure)
3 Sets: (Empty Barbell)
4 High Hang Squat Snatch (Focus on speed under the bar)
5 Snatch Behind the Neck Push Jerk
6 Below the Knee High Pull
