CFPC – CrossFit
Warm-up
(No Measure)
12 min “AMRAP”
8 PVC Pass throughs
8 Alternating Dumbbell snatches
12 Sit-ups
12 Cal Row
12 Push-ups
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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
Weightlifting
1 set every :90 sec for 15 minutes of:
1 Hang Power Snatch+
1 Hang Squat Snatch
Perform sets at a weight allowing for perfect form.
Hang Power Snatch
Hang Snatch
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP (ascending reps):
2-4-6-8-10-12 etc
Hang power snatch (50%)
Toes to bar
Scale T2B: Toes to rig (lying flat on floor), or medball V-ups