CFPC – CrossFit
Warm-up
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
Weightlifting
Spend 16 min to find 1RM Snatch (squat or otherwise)
Followed by 16 min to find 1RM Clean and Jerk