Forever Young CrossFit – CrossFit
Warm Up (No Measure)
2 Sets:
:15/side Standing Straddle Stretch
5 PVC Kang Squat
10 Air Squats
5 Muscle Clean
into…
2 Sets:
10 Scap. Push Ups
5 Front Squats
5 Kip Swings
10 Scap. Pull Ups
Strength
Front Squat (Weight)
ON A 15 MIN RUNNING CLOCK…
Build to 75% of the1-RM and perform:
2-3 Sets of:
4-6 Repetitions @75%
How to build:
1 Set:
4 reps @60%
then…
1 Set:
3 reps @65%
then…
1 Set:
4 reps @70%
Next your 75%
Workout
AMRAP X8 MIN (x2 sets) (AMRAP – Rounds and Reps)
1st Set:
12 Pull Ups
8 Hang Power Clean (135/95)|(95/65)
50 Double Unders/100 Single Unders
Rest 1:00 then…
2nd Set:
8 Chest to Bar
5 Hang Squat Clean(135/95)|(95/65)
75 Double Unders/150 Single Unders
(Score is Rounds and Reps)