Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
WL – Half Thacker – Snatch (No Measure)
3 Rounds of:
10 Sec. in squatting quad. w/ snatch grip
Then, Muscle snatch
10 Sec. Snatch grip overhead hold
10 Sec. Overhead squat hold
WL – Snatch Pregression 3.0 (No Measure)
Complete 5 reps of each portion of the warm up progression before moving on to the next step.
1 – muscle snatch from position 3 + OHS
2 – hang power snatch + OHS
3 – power snatch + OHS
4 – snatch
Weightlifting
1: 1 S + 1 SB + 1 OHS (8×1+1+1 for a challenging weight)
Snatch + Snatch Balance + Overhead Squat
Take 15 min, to work up to a challenging weight
2: PC + PJ + PC (8×1+1+1 for a challenging weight)
power clean + power jerk + power clean
Take 15 min, to work up to a challenging weight
3: Front Squat (3-3-3-3-3-3-3-3)
Take 15 min, to work up to a challenging 3RM