CFPC – CrossFit

Warm-up

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

Weightlifting

Every 2 minutes for 14 min (7 sets) perform:

1 Snatch Grip Push-press (from the back)

+ 1 Overhead squat

+ 1 Snatch balance

Snatch balance is performed without pause or press out. Dip and drive, then push yourself under the bar into an overhead squat position. Stand to finish.

Focus is on quality and mechanics, rather than weight. Work up to a weight that can be moved smoothly without fault.

A1: Snatch Grip Push Press

A2: Overhead Squat

A3: Snatch Balance

Metcon

Metcon (4 Rounds for time)

Every 5 min for 20 min (4 sets):

30 Sit-ups

15 Overhead squats (light)

200m Run

Rest remaining time. Record each rounds time separately. Scale work capacity to allow for completion of round prior to 5 min cap.