CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds, or 15 min:

30 Double unders, 60 singles

10 Spiderman lunges

15 Hollow rocks, or :20 sec hold

10 Barbell thrusters

:30-:45 sec HS hold

Weightlifting

1 set every 2 min for 16 min:

2 sets of 1+1 @65-75%

3 sets of 1 @75-85%

3 sets of 1 @85-90%+

Perform sets within % range. Technique takes priority over weight. Goal is squat clean but power clean+ front squat is preferred over bad technique.

Jerk can be split or power.

Squat Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Hang power clean

9 Shoulder to overhead (50%Push Press)

6 Front rack step ups (20″)