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)
10 PVC Passthrough
3 Snatch Deadlift
3 Snatch High Pull
3 Muscle Snatch
3 OH Squats
(10 MIN)
Strength
Snatch Balance (4-4-4-4-4)
ON A 12:00 MIN RUNNING CLOCK…
Perform 5 Sets of 4 Reps of Snatch Balance (Light-Moderate).
-POP:
*Straight Press behind the neck.
*Quick Drop after the push.
*Lock the elbows at the same time of the drop.
*Stabilize at the bottom before completing the full extension of the movement.
Workout
Metcon (Time)
FOR TIME:
100 Plate Ground to OH (45/25)|(25/15)
50 Weighted Sit Ups
80 Double Unders/240 Single Unders
40 Weighted Sit Ups
60 KB Sumo Deadlift High Pull (70/53)|(53/35)
30 Weighted Sit Ups
40 Alt. DB Box Step Ups (24/20)|(50/35)|(35/25)
20 Weighted Sit Ups
20 OH Squats (115/75)|(75/55)
