CFPC – CrossFit

Warm-up

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

Snatch (3-2-2-1-1-1-1-1, Squat. 1 every 2 min.)

We are looking for solid reps and smooth form. Balance and control before standing from the squat. We should not see more than 1-2 misses today, concentrate on good mechanics- don’t overdo the weight going for PR attempts.

Metcon

Metcon (Time)

5 Rounds for time:

10 Power Snatch (95/65#)

200m Run