CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Jog

10 Slow Wall therapy squats

10 KB SDHP

:30 sec Spiderman Lunge hold/side

Then;

BURGENER WARM-UP w/ barbell:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

Spend 15 min building to a heavy complex, with proper form.

Complex:

High hang snatch (beginning at hip, vertical dip- no bend at waist)+

Hang Snatch (beginning just above the knee)

*Focus on reaching full extension and pulling yourself under the bar.

a1: High-Hang Snatch

a2: Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

45 Wallballs (20/14#)

30 Lunge steps

15 Hang power snatch (95/65#)

200m Farmers Carry (53-55/35#)