Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
2 Sets
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 High Pull
3X5 Reps
-Hold Lower Back form
-Focus on hip extension
-Elbow transition
Strength
Metcon (No Measure)
5 Sets
1 High Hang Squat Snatch
+
2 OH Squats
Strength
Metcon (No Measure)
EMOM X10 MIN (Light-Moderate)
1 Power Snatch
+
1 Squat Snatch
-Focus on ground to overhead transition
-Strong Pull
-Quick Transition under the barbell
