Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets:

10 Bootstarppers

5 Muscle Clean

5 Front Squats

5/5 Jumping Groiner Stretch

5 Strict Press

Strength

Metcon (No Measure)

Hang High Pull

3X5 reps

-Elbow transition

-Hip extension

-BB close to the body

Strength

Metcon (No Measure)

5 Sets:

1 High Hang Squat Clean

+

2 Front Squats

Strength

Metcon (No Measure)

EMOM X10 MIN (Light-Moderate)

1 Power Clean

+

1 Squat Clean

-Focus on stability

-Strong pull

-Speed under the barbell