CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Prior to class:

Foam roll and individual mobility

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

Snatch (2 reps every 2 min for 12 @70-80%)

Reps do not have to be touch and go, reset and perform a second rep w/ perfect set-up position.

Back Squat (3 sets of 10, @65-70% rest 3 min)