CFPC – CrossFit

Warm-up

Down and Back

1a) Spiderman Lunge

1b) Pivot squats

2a) 10 Wide leg inch worm with 1 push-up

2b) Quad pull

3a) High skips

3b) Bear crawl

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Weightlifting

Hang Snatch (Spend 15 min working to a heavy single)

Metcon

1000m Row (Time)

Max Effort 1000m Row