Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
8/side Seated Plate External Rotation (5/2.5)
10 PVC Passthrough
5 BB Strict Press
5 BB Push Jerks
4/4 Alt. Lunges
10 Superman
(7 MIN)
Strength
Push Jerk (1-1-1-1-1)
ON A 14:00 RUNNING CLOCK…
Build for a heavy 1-rep of Push Jerk.
(5-7 attempts)
-Focus on the elbow position.
-Straight dip transition.
-Drop quick under the bar.
-Lock knees, hips and elbows at the end of the movement.
Workout
Metcon (AMRAP – Reps)
EMOM X20 MIN
MIN 1: Max Push Press (135/95)|(95/65)**
MIN 2: 100m Run w/Med Ball or Slam Ball (20/14)|(25/15)
MIN 3: 15 Double DB Front Squats (50/35)|(35/25)
MIN 4: 10 Med Ball Alt. Lunge + Squat (Left+Right +1 Squat=1 rep)
(Score is the Reps)
**Max Push Press will be the score**
