Forever Young CrossFit – WeightLifting
Warm-up
Warm-up (No Measure)
2 Sets:
:30 Bike
5/5 PVC Around the World
12/side Seated Plate Shoulder External Rotation (5 pounds)
5 Push Up to Pike Stretch
3 Snatch Deadlift
3 Snatch High Pull
3 Muscle Snatch
3 OH Squats
Strength
Complex
4 Sets:
1 Snatch Deadlift
+
1 Snatch Lift Off (:03 hold at the knees)
(Build to a Heavy Set)
Strength
OH Squat (Tempo Work) (3-3-3-3)
4 Sets:
3 OH Squats
(Build for a moderate load working on a :03 descending)
Strength
Snatch High Pull (3-3-3-3-3)
5 Sets:
(1-Ground, 2-Below the knee, 3-Above the knees, 4- Mid-Thigh, 5 High Hang)
(Use a moderate-heavy load for 3-reps on each position)
