CFPC – CrossFit
Warm-up
Seven Warm-up (No Measure)
2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats
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
8 min EMOM
1 Squat Snatch+
2 Overhead squats
Aim for 80%+ Snatch max
A1: Snatch
A2: Overhead Squat
Metcon
B: Metcon (Time)
21-15-9
Power Snatch (115/75#)
Burpee box jump overs (24/20″)
*11 min CAP