Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
2-3 Sets (ON A 10:00 RUNNING CLOCK)
5/5 PVC Around the World
:20 Pike Stretch Hold
10 Plate Front Raise + 10 Plate Lateral Raise (5/2.5)
12/side Seated Plate External Rotation (5/2.5)
5 Muscle Snatch
Strength
Metcon (No Measure)
Snatch Deadlift
3X5 Reps
-Chest and Hips raise at the same time
Strength
Metcon (No Measure)
Below the Knee Hang Pull
3X5 Reps
-Shrug only.
-Keep BB as close as posible to your body.
-Wait for the full extension before going into the shrug.
Strength
Metcon (No Measure)
Every :30 X10 min
1 Power Snatch (60-65% of yesterday 1RM)
-Focus on mechanics
-Strong starting position
-Strong and stable receiving position
Metcon (No Measure)
Snatch Balance Empty Barbell
3X5 Reps
-Speed
-Elbow fully locked
-Explosiveness
