CFPC – CFPC Weightlifting Weightlifting Hang Snatch (5 x 3, 60-70% 1RM Snatch) Power Clean and Jerk (5 x 1+1, 70-80% Focus on strong catch) Perform a clean received above parallel and execute a power jerk to overhead. Overhead Squat (5 x 1, working to a heavy single)Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70->85% 2 min Box edge shoulder stretch 2 min Couch stretch/leg 3 Rounds: 3 Knee tucks on the rope (reach high and grab rope, hold securely and pull knees up to chest) 5 Russian baby-makers 7 Pike Push-ups 12 Rear lunge steps Metcon Metcon (Time)...Read More
