CrossFit 12.2.16

CFPC – CrossFit


Warm-up (No Measure)

400m Jog

Spiderman lunge 40′

Knee hug+quad pull stretch 40′

Pivot squats 40′

High kick+toe touch 40′


2 rounds:

5 High box jumps

15 Heavy Russian swings

5 Russian baby makers


With a barbell, perform:

5 Down and finish

3 Power snatch from the hip

3 Power Snatch from above the knee

5 Snatch grip push press

5 Overhead squats

3 Snatch balance

3 Squat snatch from above the knee

3 Squat snatch w/ pause at mid shin, below the knee and above the knee


Weightlifting will be performed in an EMOM fashion. First 5 minutes are HPS+OHS, next 5 are Hang Snatch+Snatch from floor (both squat), the next 7 minutes are 1 Squat Snatch taken from the ground, and the last 3 minutes perform 3 Snatch pulls (deadlift past knee, accelerate through hips, shrug and drive through the heels)

The progression is intended to slowly increase in weight. Increases do not need to be made every minute but should be made when transitioning movements, should form allow. Perfect execution of the movement is top priority, weight is secondary.

Metcon (No Measure)

20 min EMOM:

Min 1-5; Hang Power Snatch+OHS

Min 6-10; Hang Squat Snatch+Squat Snatch

Min 11-17; Squat Snatch

Min 18-20; 3x Snatch pulls

Snatch (Record heaviest lifted today)

Snatch Pull (Record heaviest x3 today)

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