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

0:00-1:30, 3 Power snatch

1:30-3:00, 3 Power snatch

3:00-4:30, 2 Power snatch

4:30-6:00, 2 Power snatch

6:00-7:30, 2 Hang squat snatch

7:30-9:00, 2 Hang squat snatch

9:00-10:30, 1 Full snatch

10:30-12:00, 1 Full snatch

12:00-13:30, 1 Full snatch

13:30-15:00. 1 Full snatch

A: Power Snatch

B: Hang Snatch

C: Snatch

Metcon

Metcon (Time)

Full snatch: 15 reps @80%

7 Burpee over bar for every failed attempt

Burpees must be done immediately following a failed attempt before another attempt can be made.