Announcements

For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =)

CFPC – CrossFit

Homework for today’s weightlifting.
https://youtu.be/U-PkTCZv3no

Warm-up

2 min Foam roll upper trunk/thoracic (hug yourself as you roll over upper back, relax core)

Perform shoulder mobility with elbows on box or floor and hands folded over to upper back, hold for :90 sec.(https://youtu.be/l-mtV34Afok?t=1m40s)

Pigeon stretch for 2 min per leg

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

Perform 1 set every 2 minutes for 12 minutes of:

1 Snatch Balance+

2 additional Overhead squats

A1: Snatch Balance

A2: Overhead Squat

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees
Modify weight as needed. If necessary add an object to squat to for a depth check.