CrossFit 11.3.16


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! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit


Warm-up (No Measure)

400m Jog


3 rounds:

10 Banded face pulls

10 Close grip kipp swings

5 Strict T2B or 5 strict knee raises

5 Squat max jumps

7 Barbell good mornings


EMOM style, complete 4 sets each of:

Even minutes- 3 Snatch Grip RDL, AHAP w/ 41X1 Tempo (begin at the top and lower down as far as possible with flat back, shoulders back and nearly straight legs- soft knees)

Odd minutes- 6 Box jumps, ~80% max height box jump

Snatch grip RDL (Even minutes- 4 x 3 @41X1 tempo)

Max Rebounding Box Jump (Distance)

Max height rebounding box jump
Odd minutes- 6 Box jumps @80% max height


Metcon (Time)

4 Rounds:

400m Run

15 Toes to bar

18 min CAP

If 400m takes >3 min, reduce to 200m

Scale T2B with kipping knee raises, toes to rig, or medball sit-ups

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