CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Cover METCON

Cover scaling:

Clean and Jerk; reduce weight, go from hang if necessary for proper form. Push jerk or split jerk are acceptable.

Toes to bar; Hanging knee raises, toes to rig, or V-ups with PVC in hands.

General Warm-up

3 Rounds for quality:

15 Russian swings

10 Sit-ups

5 PVC Pass through+ toe touches

P.O.P.- Clean and Jerk- 1) Keep the bar close to the body, 2) receive in athletic power stance, 3) tight core and shallow dip on jerk- no pressing out

Toes to bar- 1) Elongate the body on the back kipp, 2) activate lats and push away on the bar, 3) thrust hips/knees and kick feet to the bar, 4) drive heels back down hard

Specific Warm-up

3 Rounds:

5 TnG Clean and jerk @ 1/2 WOD weight

3 x 3 Toes to bar, or 5 V-ups

1 Extremely slow Jefferson curl

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Clean and Jerk (185/125#), no heavier than 65% 1RM

10 Toes to bar

Rest :45 seconds