Forever Young CrossFit – CrossFit
Warm Up (No Measure)
2 Sets:
10 Superman
10 Scap. Pull Ups
5/5 Plate Around the World (25/15)
8/8 Standing Plate External Rotation (5,2.5)
into…
2 Sets:
:20 Quad Stretch (on the wall)
5 Kip Swings
5 Snatch Grip Deadlift
5/5 Lunges w/Torso Rotation (PVC)
5 Muscle Snatch
Strength
Power Snatch into Overhead Squat (No Measure)
ON A 13:00 RUNNING CLOCK…
Build to a moderate 3-reps of Power Snatch into Overhead Squat.
(4-5 Sets)
Demo on the link:
https://youtu.be/hXc-wcbyxaE
Workout
For Time: (Time)
10 Rounds:
4 Squat or Power Snatch (135/95) or 5 Reps w/(95/65)
6 Pull Ups
8 Alt. Single DB Up Down (50/35)|(35/25)*
*4/4 on each arm for the DB up down.*
(20 MIN)