Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X8 MIN
6 Cobra into Child Pose transition
:15/side Arm to the Wall Stretch
5/5 Plate Around the World (25/15)|(15/10)
10 PVC Pass-through
5 BB Muscle Snatch
Strength
Snatch Complex
4 Sets:
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Overhead Squat
-Squeeze the shoulder blades.
-Solid starting position.
-Straight transition when pulling.
-Controlled and stable descending form during the OH squat.
(12 MIN)
Workout
Metcon (AMRAP – Reps)
3 Sets:
ON A 5 MIN RUNNIG CLOCK…
Perform:
3 Rounds:
10 Wall Ball Shots (20/14)|(14/10)*
8 Sumo Deadlift High Pull
6 Burpees Over the Bar
**Remaining Time Max Power Snatch*
***After each Set Rest 1:30
-Round 1:
SDL and P. Snatch (95/65)|(75/55)
-Round 2:
SDL and P. Snatch (115/75)|(95/65)
-Round 3:
SDL and P. Snatch (135/95)|(115/75)
*Wall Ball Shots must be UNBROKEN. If you break them start from 0.*
(Score is Max reps of the Power Snatch movement)
