CrossFit 4.11.16

CFPC – CrossFit


Warm-up (No Measure)

Mobility work before class!

3 Rounds:

5 Russian baby makers

5 Barbell Tempo RDLs

3 Power cleans

3 Hang squat clean

3 Push press

3 Split jerks

:30-45 sec Handstand hold

3 Hang power snatch

3 High hang squat snatch

3 Overhead squat

3 Snatch balance

Perform 3-4 reps with 50% 1RM and continue increasing weight in singles upon completion


Spend 16 min to find 1RM Snatch (squat or otherwise)

Followed by 16 min to find 1RM Clean and Jerk

Olympic Lifting Total (Total Weight)

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