CFPC – CrossFit

Warm-up

400m Jog

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Weightlifting

3-Position Snatch (1 set every 2 min for 14 min, *Squat snatches)

Complete a snatch from the 1) High hang, 2) Mid-thigh, and 3) Floor
Completing a TnG set of all 3 positions is considered 1 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Weighted rear lunge steps (53/35#)

16 Kettlebell swings (53/35#)

20 Goblet squats (53/35#)