Forever Young CrossFit – WeightLifting

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Warm-up

Warm-up (No Measure)

3 Sets:

:30 PVC Elbow Stretch

10 BB Clean Grip Deadlift

5 BB Clean High Pull

5 Muscle Clean

:30 Bottom of the Squat Hold

Strength

2 High Hang Clean High Pull + 2 Hang Clean High Pull (4-4-4-4)

5 Sets

Build for a moderate-heavy of the complex.

Strength

Clean Deadlift (3-3-3-3-3)

5X3 reps

Build for a moderate triple

Strength

Clean Complex: (1-1-1-1-1)

4 Sets:

1 Clean High Pull

+

2 Power Clean

+

1 Front Squat

Strength

Jerk Drive (4-4-4-4-4)

5X4 Reps

(Build to a Heavy 4 reps)