Announcements

We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm.

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

Weightlifting

6 sets, 1 every :90 sec, building in weight as long as form allows:

1 Snatch balance+

1 Overhead squat w/ pause in bottom

A1: Snatch Balance

A2: Overhead Squat

Metcon

Metcon (AMRAP – Reps)

16 min EMOM

a) :40 sec Row (cal)

b) :40 sec Sit-ups

c) :40 sec Kb Swing

d) :40 sec Burpees
Score= total reps accumulated across 16 min