Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN 10 PVC Pass through 10 Push Up to Pike Stretch 10/side Seated Plate External Rotation 5 Muscle Snatch 5 PVC Snatch Balance Strength Behind the Neck Snatch Push Jerk (3-3-3-3-3) Work on a 10:00min running clock 5 Sets of 3 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS* 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **Jump back to a High […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Step Ups 10 Slow Deadbugs 10 Bent Over TYI* Into… 2 SETS 5 Box Jumps 10 Elbow Punches 5 Push-Up + Shoulder Tap Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN 10 PVC Passthrus 10 Push Up to Pike Stretch 10/side Seated Plate External Rotation 5 Muscle Snatch 5 PVC Snatch Balance Strength Snatch Balance (3-3-3-3-3) From the rack on a 10:00min running clock perform 5 sets of 3 reps. Strength […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 10 Kip Swings 5 Back Rack Good Mornings 10 Behind the Neck Snatch Push Jerk 5 Hang Snatch High Pull Workout Metcon (Time) 1. 5 ROUNDS FOR TIME 400m Run 12 Hang Power Snatch (135/95)|(95/65) 15 Toes to Bar (Score is […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 10 Good Mornings 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 Round 10 Good Mornings 12 Air Squats 6 Burpees (EZ Pace) Into… 1 Round 10 Good Mornings 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Elbow Punches 5/5 PVC Around the World 5 Muscle Clean 5/5 Groiner Strertch 5 Push Press Strength Clean Lift Off (3-3-3-3) ON A 10:00 RUNNING CLOCK PERFORM… 4X3 reps (:03 Pause) Strength Clean (1X10) EMOM X10 MIN 1 rep Power […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 5 Barbell Muscle Clean Workout Metcon (Time) 5 Rounds: 15 Wall Ball Shots (20/14) 16 Alt. KB Front Rack Lunges […]
