CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle jog down and back 2x

Then;

3 rounds:

5 Burpees

7 Ring rows

9 Kettlebell swings (american)

Then;

3 Empty bar High Hang power cleans

3 Hang power cleans

5 Full power cleans

Weightlifting

Power Clean+Hang Power clean x2

Every :90 seconds for 12 minutes (8 sets)

Sets 1-2: 60-65%

Sets 3-4: 70-75%

Sets 5-6: 75-80%

Sets 7-8: 80-85%

% based off power clean

Power Clean

Hang Power Clean

Metcon

Metcon (Time)

5 Rounds:

15 Wallballs (20/14#)

9 Handstand Push-ups

3 Power Clean (225/145#)

*12 min CAP

Scale HSPU:

1) Box edge PU

2) Pike Pushups

Regardless, ROM is king. Perform scale level as vertical strength will allow.