CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Start on either “a” or “b” and switch:

a) 3 min Row

b) Mobility-

Box edge shoulder stretch – 1 min

Down Dog – :30 sec

Thread the needle – :30 sec/arm

Down dog – :30 sec

10 Leg swings/direction

With a barbell, perform:

5 Hang Clean pulls

5 High hang power Clean

5 Hang power clean

5 Front squat

5 Push press

5 Split jerk

Grab weight and coach begin 15 min clock

Weightlifting

Power Clean and Jerk (Spend 12 min to work to a heavy single)

Perform a clean received above parallel and execute a power jerk to overhead.

Metcon

Lynchpin Test 7 (Time)

4 Rounds:

4 Power Clean (205/145#)

4 Front squat

4 Shoulder to overhead

*Shoulder to overhead may consist of a Press, Push press, or any Jerk variation

Please scale appropriately. This is intended to be heavy- i.e. ~75% of 1RM Clean and Jerk