Announcements

This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at 9:15am and we will begin the warm-up promptly. All members and guests welcome, any members who bring a guest will receive a $5 Starbucks gift card. Bring cash if you’d like any Fitaid/Bottled Water/Rx bars. FYI- there are no restrooms available at the park.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

2 Jefferson curls

3 Wall walks

Then;

Discuss Weightlifting

Demo and talk P.O.P.- Keep the bar close, elbows high and outside, wrist turnover, punch and pull yourself under the bar

10 PVC Pass through

10 PVC Overhead squats

5 PERFECT 3-Position Snatches

6 min Warm-up for 3-position snatches

Weightlifting

3-Position Snatch (1 set every 2 min for 12 min)

Complete a snatch from the 1) High hang, 2) Mid-thigh, and 3) Floor
Focus is finishing without elbow bend and speed under the bar

Metcon

Metcon (Weight)

10 min EMOM

10 Kettlebell swings

15 Air squats

Complete all 10 rounds within their respective minutes= Rx

Score= KB weight