CFPC – CrossFit
Warm-up
2 Rounds:
10 Burpees
10 PVC Pass throughs
10 Ring rows
16 Lunge steps
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
Metcon
Lynchpin Test 11 (Time)
7 Squat Snatch ((185/135#)
11 Ring muscle-ups
100 Double unders
11 Ring muscle-ups
7 Squat snatch
14 min CAP
Modify Squat snatch with PS+OHS
Modify Ring MU to C2B + Ring dips or Jumping C2B + Push-ups
Double under= 2x singles