CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 minute row, increasing in intensity

10 Goblet squats

10 Jumping lunges

10 Close grip kipps

5 PVC pass through+toe touch

5 PVC press and stretch back

Then;

PVC front rack stretch, :30 sec per arm

Partner tricep stretch :30 sec per arm (in front rack help your partner bring elbows up and hold)

Couch stretch, :90 sec/leg

Weightlifting

Every 2 minutes for 20 minutes, perform:

2 Cleans + 1 Jerk

Complete sets between 70-80% 1RM

Rx- both squat cleans and split jerk

Modified can be power into squat, or power only if necessary. Jerk can also be modified to push jerk if necessary.

A: Clean and Jerk (2&1 every 2 minutes for 10 sets)

B: Back Squat (4×6, 1 set every 2 min @75-80%)