CFPC – CrossFit

Warm-up

With a barbell. Beginners perform with PVC.

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

Snatch Grip Push Press (3-3-3-3-3)

1 set every 2 minutes.

Perform as heavy as possible.

Metcon

Spend 5 min practicing double unders. Scale 2/1 singles.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
set a db or kb in front of your feet, you must touch this at the top of each rep