Announcements

Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)

Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on games.crossfit.com! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Back Squat (7 sets of 3, @ or >85%, 1 set every 3 minutes)

Metcon

Metcon (AMRAP – Rounds)

Death by Shoulder Press

Use 65% of your Shoulder press 1 RM and perform 1 rep on the first minute, 2 on the second, 3 on the 3rd…etc. Bars must be taken from the floor but reps do not have to be unbroken, so long as they are completed within the minute. Using the legs at all is a fault and will not count.