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

Warm-up (No Measure)

3 Rounds:

8 Banded face pulls

10 Push-ups

10 Jump squats

:30-45 sec HS hold

Metcon

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Isabel (Time)

For Time: 30 Snatches, 135# / 95#
8 min CAP, No heavier than 65% 1RM

Rest 6 minutes

Metcon (Time)

21 OH squats (40-50% 1RM)

4 Rope climbs 15′

18 OH squats

3 Rope climbs

15 OH squats

2 Rope climb

12 min CAP

Scale Rope climbs with 6 Jumping chest to bar per rope climb