CFPC – CFPC Weightlifting Warm-up 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...Read More

Weightlifting Deadlift, 3 x 10, 1 set every 2 minutes METCON “Nancy” 5 Rounds: 400m Run 15 Overhead (95/65#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Couch stretch- 2 min per leg Box edge pigeon- :90 sec per leg Banded hamstring stretch- :90 sec per leg Box edge lat stretch: :90 sec Archer shoulder stretch :90 sec per side Skill Transfer Excercises 1) Snatch Push Press 2) Overhead squat 3) Heaving snatch balance 4)...Read More

METCON “Helen” 3 Rounds: 400m Run 21 Kettlebell swings 12 Pull-upsRead More

CFPC – CFPC Weightlifting Weightlifting Keep form PERFECT. If your form falls apart GO DOWN. It’s a heavy single for the DAY, not “I have to PR”. Snatch (Work to a heavy single) Clean and Jerk (Work to a heavy single) Front Squat (Work to a heavy single)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row 70->90% 2 Rounds: 10 V-ups 10 Banded Good mornings 10 Ring rows 5 Barbell shoulder press 5 Pike push-ups Weightlifting 1 set every 2 minutes for 5 sets of: 1 Snatch deadlift+ 2 Snatch Pulls AHAP w/ perfect form Snatch Grip Deadlift Snatch Pull Metcon...Read More

Weightlifting 3×10 Shoulder press METCON 16 min AMRAP: 100 Singles 50 Lunges 25 Push-upsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 15 Box jumps 10 Bench press (~40%) Rest 3 min...Read More

METCON For time: 30 Shoulder press 40 Calorie Row 50 Step-ups 60 Lunge steps 70 Jumping jacks 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Wall therapy squats 5 Russian baby makers 10 Squat jumps :90 sec Couch stretch/leg :90 sec Hamstring band stretch/leg 2 min Goblet squat hold :90 sec Spiderman lunge per leg Weightlifting Back Squat (7 Sets of 2 w/ 53X1 Tempo) 1 set every :90 seconds....Read More