Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Snatch Warm Up:
2-3 Sets:
5/5 PVC Around the World
12/side Seated Plate Shoulder External Rotation (5,2.5)
5 Push Up to Pike Stretch
3 Snatch Deadlift
3 Snatch High Pull
3 Muscle Snatch
3 OH Squats
(10 MIN)
Strength
Snatch Complex: (1-1-1-1)
4 Sets:
1 Snatch High Pull
+
1 Power or Squat Snatch
+
1 OH Squat
(14 MIN)
-Focus on the transition from the ground on the high pull.
-Solid receiving position with torso straight on the power or squat snatch.
-Lock the elbows on the OH Squat and work through a controlled transition descending.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X15 MIN
50 Double Unders/100 Single Unders
12 Reverse Burpees
6 Power Snatch (135/95)|(115/75)|(95/65)
100m KB Farmer’s Carry (53/35)|(35/26)
(Score is Rounds and Reps)
