CFPC – CrossFit

Warm-up

4 min Row

:45 sec 70-80% effort

:15 sec 90-100% effort

Perform Burgener Warm-up with barbell

Burgener Warm-up (No Measure)

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

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Spend 16 minutes to find a Heavy single for the day.

Snatch

Metcon

Metcon (Time)

20 Squat Snatches @70% of today’s heavy single

16 min CAP

*Every rep must be completed under control. If you miss the rep, or take a step forward or backwards, complete 6 Burpees over the bar.