CFPC – CrossFit

Warm-up

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

Spend 12 min working to a heavy complex:

1 Snatch grip push press+

1 Snatch balance+

1 Overhead squat

Depth/Technique before weight!

Overhead Squat

Metcon

Spend remaining time refining rope climb techniques.

Scale climbs to Ring rows x4 per rope climb

Metcon (Time)

5 Rope climbs

25 Overhead Squats (35% 1RM)

4 Rope climbs

20 Overhead Squats

3 Rope climbs

15 Overhead Squats

16 min CAP