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
Increase in weight as form allows. If form begins to break down, reduce weight.
Hang Snatch (10 min EMOM, 1 rep/min (SQUAT))
Metcon
Metcon (Time)
For time:
1000m Row
150 Double unders
100 HR Push-ups
50 Overhead Squats (115/75#)