Monday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

8 Air Squats

3/3 Groiner Stretch

:20 Standing Straddle Stretch

5 Push Ups into Pike Stretch

into…

2 Sets:

5 Clean Deadlift

3 Clean High Pull

5 Muscle Clean

5/5 Elbow Punches

3 Front Squats

(8:00 MIN)

Strength

Power Clean (2-2-2-2-2)

ON A 14:00 MIN RUNNING CLOCK…

Build to a Heavy Double (Rest :10 sec. between reps)

(5 Sets)

-Focus on a solid starting position.

-Keep core engage on the full transition until the rep is completed.

-Receive with the elbows as high as possible and keep a neutral spine at the receiving position.

-Drop the hips higher than the squat position, but low enough to increase speed under the bar.

Workout

Metcon (AMRAP – Rounds)

EMOM X20 MIN

MIN 1: AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats

MIN 2: 8 Hang Power Clean (155/105)|(135/95)|(95/65)

MIN 3 & 4: 200m Run

(Score is Rounds of the AMRAP on MIN 1)