Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Snatch” Warm Up
into…
2 Sets:
3/3 Rope Pull Ups
5 Push up to Pike Stretch
10 PVC Passthrough
5 BB Snatch Deadlift
3 Muscle Snatch
Strength
Snatch Complex: (1-1-1)
4 Sets:
1 Snatch Deadlift
+
1 Snatch High Pull
+
1 Power Snatch (:02 hold at the receiving position)
(Build on 14:00 min to a moderate load on the snatch complex)
Workout
Metcon (AMRAP – Reps)
EMOM X18 MIN
MIN 1: Max Rope Climbs
MIN 2: 6 Hang Power Snatch (135/95)|(115/75)
MIN 3: 12-15 Toes to Bar
MIN 4: :30 Plate Gun Hold (45/25)|(25/15)
MIN 5: 100m Run
MIN 6: 15 Hollow Rocks
(Score is the Rope Climbs)
