CFPC – Competitor WOD Metcon Additional engine work to prepare for the Open. First hint for the workouts to be released: There will be a 50/35# dumbbell movement in the Open this year! Metcon (Time) 7 Rounds: 10 Calorie Assault bike 6 Dumbbell Hang snatch/arm (55/35#) 2 Muscle-ups (ring preferred over bar, modify to 2...Read More

CFPC – CrossFit Warm-up 400m Jog Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5...Read More