Forever Young CrossFit – CrossFit
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
(8 MIN)
Strength
Clean Complex (1-1-1-1-1)
4-5 Sets
1 Clean High Pull + 2 Power Clean
(Build to a moderate-heavy for the following complex.)
-Solid and straight transition on the High Pull.
-Quick transition under the barbell, pause at the hips before going to the 2nd power clean.
(12 MIN)
Workout
Metcon (Time)
FOR TIME:
Buy In: 50 Burpees to Plate (45/everyone)
into…
4 Rounds:
14 Alt. DB Snatch (50/35)|(35/25)
12 HSPU
10 Power Clean (155/105)|(135/95)
(18 MIN)
