Friday

Forever Young CrossFit – CrossFit View Public Whiteboard 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) […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Fun Warm Up” into… 2 Sets: :30/side Arm Stretch against the Wall 10 PVC Passthrough 5/5 PVC Around the World 12 PVC Good Morning into… 2 Sets: 5 Power Clean & Push Press (Close Grip) 5 Snatch High Pull (Wide Grip) 5 Power […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Elbow Punches 5 Air Squats 5 Front Squats 5 Bootstrappers 3/3 Groiner Stretch 10 Scap Pull Ups Strength Tempo Front Squat (3-3-3-3) Build to a moderate 3-reps. Focus on tempo (:02 pause at the bottom of the squat) *Keep an […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Child Pose Stretch :20/side Thread the Needle :20 Scorpion Stretch 5 Strict Press 5 Push Press into… 1 Set: 5 Inch Worm w/ Push Ups 5/5 Side Lunges 5/5 Lunges 10 BB Good Mornings Strength Shoulder to Overhead Complex 4 […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 7 Clean Deadlift 6 Bootstrappers 5/5 Elbow Punches 4/4 Groiner Stretch Into… 2 Sets 3 Barbell Muscle Clean 3 Front Squats 3 Strict Press Strength Clean Complex (1-1-1-1) 4 Sets: 1 Hang High Pull + 2 Hang Squat Clean (moderate-heavy) *Focus […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 7 Clean Deadlift 6 Bootstrappers 5/5 Elbow Punches 4/4 Groiner Stretch Into… 2 Sets 3 Barbell Muscle Clean 3 Front Squats 3 Strict Press Strength Clean Complex (1-1-1-1) 4 Sets: 1 Hang High Pull + 2 Hang Squat Clean (moderate-heavy) *Focus […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 7 BB Good Mornings 4/4 Cossack Squats :20/side Lower Back Stretch 10 Superman Strength Sumo Deadlift (3-3-3-3) Tempo Work: -:03 sec. descending from the hips to the ground. -Bar transition close to your body. *Moderate load. Choose a weight that will […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 10 Scap Push Ups 10 Hollow Rocks 5 Push Ups to Pike Stretch 4/4 Groiner Stretch 5 Front Squats Strength Team: Clean Complex As a team each athlete will choose one of this to complex for a heavy rep: Athlete […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 10 PVC Passthrough 7/side Single DB Lateral Raises (light load) 5 Barbell Strict Press 5/5 Elbow Punches 5 Push Press Strength Push Jerk (2-2-2-2) On a 10:00min running clock… Perform 2-moderate-heavy rep Workout Metcon (Time) Round 1: 40 Wall Ball Shots […]

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