CFPC – CrossFit
Warm-up
400m Jog
10 Ring rows
100′ Single arm KB overhead walk R-arm
100′ Single arm KB overhead walk L-arm
10 Ring rows
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Then;
Prepare for METCON
Note= if you did not perform a max set of pull-ups on wednesday, do so now.
Metcon
30 min CAP
9/11 Tribute (Time)
30 Squat snatch (125/75#)
2001m Run
9 Plate Burpee box step-overs (55/35#, 24/20″)
11 Burpee Muscle-ups
Movements/weights are significant to the date of the tragedy and the deaths incurred at the pentagon. Remember those who lost their lives while completing this memorial WOD.
2001m= 1 mile + 400m Run, or, 5 laps
Plate Burpee box step-overs:
Perform chest-to-plate burpee, pick up plate, hold it in front of your chest as you climb over the box. Once on opposite side you can drop the plate.
Burpee muscle-ups: perform burpee, jump and grab rings, perform muscle up
SCALE: Burpee+Ring Row+Dip, dip with assistance from legs if necessary