CrossFit – Mon, Jan 30

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)