CFPC – CrossFit
Warm-up
Down and Backs
1a) Spiderman lunge
1b) 5 Inch worms, 3 push-ups
2a) High kicks
2b) Pivot squats
10 Leg swings/direction
:90 sec Childs pose (hips over knees)
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
Weightlifting
Every 2 min for 10 min (5 sets) perform:
2 Snatch (60-80% 1RM)
Every 2 min for 8 min (4 sets) perform:
1 Snatch (80%+ 1RM)
Spend 5 min transitioning and discuss Split jerk mechanics.
Every 2 min for 10 min (5 sets) perform:
2 Clean & Jerk (60-80% 1RM)
Every 2 min for 8 min (4 sets) perform:
1 Clean & Jerk (80%+ 1RM)
Concentrate on each and every lift being *flawless*. Break down mechanics as needed.
Beginners- perform 1 Snatch pull+ 2 Hang snatch for 5 sets and 1 Snatch pull+ Hang snatch+overhead squat for 4 sets.
If facing difficulty on Clean and Jerk, perform 1 Clean Pull+ Clean & jerk x2 for 5 sets and 1 Clean Pull+ Clean & jerk for 4 sets.
Record heaviest completed Snatch, Clean & Jerk and Weightlifting total (both heaviest snatch and c&j).