CFPC – CrossFit

Warm-up

Today’s WOD will help us develop the skill of Touch and Go, in light of the 2017 Open just around the corner!

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Discuss Touch and Go methods. Warm-up and practice TnG with lighter loads (5-6 reps) then 2-3 reps with potential attempt weight. Weight chosen must remain the same throughout all 3 sets, unless failure to complete the total set. In this case, take 2-3 min rest, de-load and take a second attempt. In the case of two failures, complete the reps as quickly as possible and do not post “Rx” for your score.

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Rest exactly 6 minutes between sets. No heavier than 65% 1RM clean and jerk, recommended weight ~50%.