Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5/5 Seated External Rotation (5/2.5)

5 Barbell Snatch Grip Deadlift

10 PVC Passthrough

5 Muscle Snatch

5 Behind the Neck Push Jerk (Snatch Grip)

5 Kip Swings

Strength

Squat Snatch (Weight)

ON A 13:00 MIN RUNNING CLOCK…

5 Sets:

1-1-1

Rest :10 sec. between reps

Movement Demo

https://youtu.be/GhxhiehJcQY

Workout

All Dem Snatches (AMRAP – Rounds)

EVERY 3:00 FOR 6 ROUNDS

Run 400m

3 Power Snatch (115/75)

3 Squat Snatch (115/75)

*Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.

SCORE = Rounds Completed SUCCESSFULLY

[Max score is 6]