CFPC – CrossFit

Warm-up

3 Rounds:

10 Burpees

1 min of Double unders

5 Russian Babymakers

10 Kipp swings

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

Spend 15 minutes working to a heavy set (Form priority! At coach’s discretion) of 1 Power Snatch+ 1 Hang Squat Snatch

Power Snatch

Hang Snatch

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#