CFPC – CrossFit

Warm-up

Warm-up (No Measure)

BURGENER SKILL TRANSFER:

Perform with empty barbell

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance (move feet)

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Every :45 sec for 9 minutes;

1 Heaving Snatch balance +

1 Overhead Squat

Work up in weight as form/technique allows.

*Heaving snatch balance- dip and drive with feet under hips and push yourself under the bar into the OH squat position.

Bar begins on back with a snatch-width grip.

A1: Heaving Snatch Balance

A2: Overhead Squat

Metcon

Metcon (Time)

5 Rounds:

400m Run

10 Handstand Push-ups

15 Ring dips

*25 min CAP
scale HSPU- FULL ROM

1) 1 abmat

2) Box edge HSPU

3) Pike push-ups

scale Ring dips- FULL ROM

1) Stationary dips

2) banded stationary dips

3) box dips