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.