Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

:20 Child Pose

:20 Pike Stretch

8 Snatch Deadlift

5 Muscle Snatch

into…

2 Sets:

5 Behind the neck push jerk (Snatch Grip)

8/8 Seated Plate External Rotation (5/2.5)

10 PVC Passthrough

10 Hollow Rocks

Strength

1 Snatch Pull + 2 Snatch High Pull (No Measure)

5 Sets:

Build for a moderate/heavy (technique first) of the following complex.

Snatch Pull

https://youtu.be/ozFjbwIOjU4

Snatch High Pull

https://youtu.be/WXoIHlJ7u4s

Workout

EMOM X16 MIN (AMRAP – Reps)

MIN 1: 6-8 Power Snatch (135/95)|(95/65)

MIN 2: 20 Plate Ground To OverHead (45/25)|(25/15)

MIN 3: :50 Shuttle Run

MIN 4: Max Single DB Box Step Ups (DB: 50/35-35/25)|(Box Height: 24/20)