Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

5 Snatch Grip DL

5 Snatch Pull

5 Snatch High Pull

5 Muscle Snatch

5 OH Squats (PVC, 1st set)

Strength

Metcon (Weight)

Build for a Moderate Load:

1 Power Snatch

-Focus on the full extension of the hips

-Elbow transition pulling the bar

-Fast drop under the bar

Workout

Metcon (Time)

4 Rounds:

12 Hang Power Snatch (95/65)|(75/55)

15 Toes to Bar

12 Cal Row or Bike

100m run