Announcements

The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support!

CFPC – CrossFit

Warm-up

2 Rounds:

50 Double unders or 75 singles

10 Wall therapy squats

10 C2B, 10 Pull-ups or 10 Ring rows

Burgener Warm-up and skill transfer with PVC -> PERFECT practice

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Halting Snatch Grip Deadlift (10 min EMOM, 2 reps w/ Pause below knee)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Snatch

6 Clean and Jerk

9 Chest to bar, or, Pull-ups

54 Double unders, or, Singles

No heavier than 50% snatch max

Scale pull-ups with jumping pull-ups