CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Discuss METCON

a) Go over in entirety

b) Discuss scaling options

–reduce weight on snatches

–scale to 2/1 single unders or jumps onto plate

General Warm-up

3 rounds, for quality:

10 Kettlebell swings

10 Burpees

Skill Specific Warm-up

Points of performance to reinforce: 1) Shoulders behind the bar (at extension), 2) Triple Extension, 3) Pulling your body under the bar

With PVC pipe perform:

5 Snatch grip push press

5 Snatch lands (bar overhead, drop into power landing stance)

5 Down and Finish

5 3-position Power Snatch (Hip, above knee, mid shin)

Repeat with empty barbell

Load weights and prepare for METCON

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#