Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
1: WL – Half Thacker – Clean (No Measure)
10 Sec. in squatting quad. w/ clean grip
Then, Muscle clean
10 Sec. front rack hold
10 Sec. front squat hold
2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure)
From the squatting quad position*:
Muscle clean (3 reps)
Power clean (3 reps)
Power clean + Front Squat (3 reps)
Full clean (3 reps)
*The squatting quad position is, from a standing position squat down with knees parallel to hips, then place the bar on middle of the thigh
Weightlifting
1: HMC + SP (3-3-3-3-3-3-3-3)
hang muscle clean + shoulder press
Take 10 min, to work up to a technical 3RM
2: HPC + PP (3-3-3-3-3-3-3-3)
hang power clean + push press
Take 10 min, to work up to a technical 3RM
3: HC + J (3-3-3-3-3-3-3-3)
hang full clean + split or power jerk
Take 10 min, to work up to a technical 3RM
4: Front Squat (4-4-4-4-4-4-4)
Take 10 min, to work up to a technical 4RM
