Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
10 Barbell Good Morning
5 Snatch Grip Deadlift
:30/side Quad Stretch
:30 Child Pose into Scorpion Stretch
5 Muscle Snatch
Strength
Power Snatch Complex
4 Sets:
1 Snatch Lift Off (:03 pause on the knees and then back to the ground)
+
1 Snatch High Pull (Bar Close to the body without early pull)
+
1 Power Snatch (:02 hold at the receiving position)
(Light-Moderate Load focus on the details of each movement)
Workout
Metcon (AMRAP – Rounds)
EMOM X15 MIN
MIN 1: 10 Power Snatch (95/65)|(75/55)
MIN 2: AMRAP of: 3 Pull Ups-4 Push Ups-5 Air Squats
MIN 3: Rest
