Forever Young CrossFit – WeightLifting

View Public Whiteboard

Warm-up

Metcon (No Measure)

3 Sets

7/side PVC Around the World

10 PVC Passthrough

:20 Child Pose Stretch

5 Muscle Clean

5 Strict Press

Strength

Metcon (No Measure)

Tall Split Jerk

3 X5 Reps

(Light Load)

-Fast transition under the barbell

-:03 pause with the bar OH

Strength

Metcon (No Measure)

Every :30 X10 MIN

1 Power Clean (Moderate Load)

-Practice low receiving position

-Quick elbow rotation

-:02 pause at the receiving position

Strength

Metcon (No Measure)

EMOM X10 MIN

3 Power Clean & Jerk (Touch & Go)

(70-75%)

-Split Jerk practice

-Barbell Cycling breathing control

-Low Power Clean & Jerk Receiving position practice