CFPC – CrossFit

Warm-up

Complete “Skill transfer” before weightlifting and “Warm-up” prior to the METCON

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 (10 min EMOM, 2 reps AHAP)

FOCUS- Range of motion. Squat as deep as possible on each rep so long as you can maintain heel contact with the ground and an upright torso.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Hang power snatch (95/65#)

200m Run

30 Double unders (2/1 singles)
200m run= 4 reps, 1 per 50m