CrossFit 9.8.16


In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact [email protected] with questions or sign-up info.

CFPC – CrossFit


Warm-up (No Measure)

400m Jog

50′ bear crawl

5 Inch worms, 3 push-ups per

50′ KB waiters walk each arm

15 Close grip kipp swings

:30-45 sec handstand hold

50′ bear walk


Spend 15 min practicing HS walk skill transfer exercises. If you CAN HS walk, perform 5 max distance attempts followed by 3×8-12 shoulder taps on the wall.

Skill transfer exercise options:

a) HS walk w/ spotter

b) Wall walks

c) Shoulder taps on wall

d) Bear walk or walking with 1 KB per hand for sets

Handstand Walk (5 attempts at max distance walk)

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Every :90 sec for 15 min perform 1 Power Snatch and 1 High hang squat snatch. Work up in weight as much as form allows.

Power Snatch

High-Hang Snatch

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