CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Burpees

10 Heavy Russian swings

5 PVC Pass throughs

5 PVC Press and back

5 PVC OH squat

50′ Broad jumps

Weightlifting

9 min EMOM

1 Hang Snatch+

1 Power Snatch

70-80% 1RM

A1: Hang Snatch

A2: Power Snatch

Metcon

Metcon (Time)

5 Rounds:

6 Deadlift (255/175#)

12 Toes to bar

75m Slam ball throw(50/30#,1 dwn&back)
Slam ball throw: hold slam ball at chest level, squat and thrust- sending the slam ball as far forward as possible; think horizontal wallballs 😉 allow the ball to roll, pick it up and throw again from its landing position