CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

200m Row – 85% Effort

10 Bird dog reps per side, controlled!

6 Single leg KB RDL per side

Single leg balance, eyes closed – :30 sec per side

Then;

With PVC perform 8 PERFECT sets of:

Push Press x2+ Split Jerk

*Assess positioning in stance and finish with a 2 second pause.

**Coach will address each athlete for proper mechanics.

Practice 3 sets w/ empty barbell w/ pauses.

Weightlifting

1 set every :90 sec for 15 min

2 Push Press+

1 Split Jerk

Begin at a moderate load and increase as form allows across the 10 sets.

Push Press

Split Jerk

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

10 Alternating dumbbell snatch (55/35#)

10 Burpees

30 Double unders