CFPC – CrossFit

Regionals WOD Week Day 2!

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Barbell press and back stretch

10 Kipp swings (shoulder mobility)

5 Russian Baby-makers

Waiters walk (plate) 100′ per arm

10 Banded squats- (squat with band wrapped around just above the knee, fighting against the resistance to open hips)

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

Overhead Squat (6 x 3, 1 set every 2 min @70-80%)

Metcon

Metcon (Time)

10-8-6-4-2

Squat Snatch

65, 70, 75, 80, 85% 1RM

If you cannot perform a full squat snatch, perform a power snatch and the deepest squat you are capabale of.