CFPC – CrossFit

Warm-up

**Hip and Shoulder mobility prior to class**

Warm-up

-:60 sec banded Lat stretch

-:30 sec Thread the needle/arm

2 sets:

10 Banded face pulls

5 Cat/Cows

5 Barbell Good mornings

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Metcon

Metcon (Time)

13-11-9-7-5

Snatch (95/65#)

Chest to bar

*Full snatch

RX+= “AMANDA”

RX+: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatches