Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

10 Alt. Superman + :20 Superman Hold

:20 Child Pose w/Elbows Forward

10 Air Squats

3/3 Groiner Stretch

into…

2 Sets:

3 Clean Deadlift

5 Clean High Pull

3 Muscle Clean

5/5 Elbow Punches (behind the neck)

3 Front Squats

(10 MIN)

Strength

Clean Complex: (Weight)

5 Sets:

1 Clean High Pull

+

1 Hang Power Clean (:02 pause at the knees)

+

2 Front Squats

(Build for a moderate-heavy of the following complex)

-Focus on straight transition on the high pull.

-Hang position solid and stable.

-Elbows as high as posible on the front squats.

(14:00 MIN)

Workout

For Time: (Time)

3 Rounds:

18 Wall Ball Shots (20/14)|(14/10)

15 Hang Power Clean (135/95)|(95/65)

12 Alt. Single DB Hang Snatch (50/35)|(35/25)

200m Run

(Hard Cap. 15:00/T.C. 18 MIN)