Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
10 PVC Passthrough
10/side Seated Plate Shoulder External Rotation (5/2.5)
:30 Child Pose
into…
2 Sets:
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
5 Behind the Neck Push Jerk (Snatch Grip)
Strength
Snatch Complex:
4 Sets:
1 Snatch Pull
+
1 Snatch High Pull
+
1 Power Snatch (:02 hold on the receiving position)
Workout
“Downtown” Rx (2 Rounds for reps)
DOUBLE AMRAP*
6 MIN AMRAP
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Dubs
– Rest 2:00 –
6 MIN AMRAP
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Dubs
*The squat in the HSS does
not count toward the 3 OHS.
In total, athlete must
complete 1 HSS then 3 OHS
for a total of 4 reps before
the Dubs.
“Downtown” INTERMEDIATE (2 Rounds for reps)
DOUBLE AMRAP*
6 MIN AMRAP
1 Hang Squat Snatch (75/55)
3 Overhead Squats
50 Singles
– Rest 2:00 –
6 MIN AMRAP
1 Hang Squat Snatch (75/55)
3 Overhead Squats
50 Singles
*The squat in the HSS does
not count toward the 3 OHS.
In total, athlete must
complete 1 HSS then 3 OHS
for a total of 4 reps before
the Singles.
“Downtown” BOOTCAMP (2 Rounds for reps)
DOUBLE AMRAP
6 MIN AMRAP
3 Plate G2OH
3 Plate Overhead Squats
25 Singles
– Rest 2:00 –
6 MIN AMRAP
3 Plate G2OH
3 Plate Overhead Squats
25 Singles
