CFPC – CrossFit Regional’s WOD Week! Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk3 Rounds: 10 Banded Face pulls 5 Ring...Read More
CFPC – CFPC Weightlifting Weightlifting Clean and Jerk (5 x 1, working up to no more than 90%) Clean Pull (3 x 2, 100% 1RM Clean) Back Squat (5 x 2, 75-85% 1RM)Read More
CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting Back Squat (3 x 8,...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70->85% 2 min Box edge shoulder stretch 2 min Couch stretch/leg 3 Rounds: 3 Knee tucks on the rope (reach high and grab rope, hold securely and pull knees up to chest) 5 Russian baby-makers 7 Pike Push-ups 12 Rear lunge steps Metcon Metcon (Time)...Read More
CFPC – CFPC Weightlifting Weightlifting Hang Snatch (5 x 3, 60-70% 1RM Snatch) Power Clean and Jerk (5 x 1+1, 70-80% Focus on strong catch) Perform a clean received above parallel and execute a power jerk to overhead. Overhead Squat (5 x 1, working to a heavy single)Read More
CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Power Clean (5 x 3, 70-80% 1RM) Rest/Reset 5-10...Read More
