CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Perform all 3 in any order:

a) 3 min Row

b) :90 sec Pigeon each leg

c) :90 sec Spiderman lunge/leg

Then;

Accumulate 40 heavy Russian swings

2 Jefferson curls

10 Barbell RDLs

10 Good mornings

10 Leg swings/leg each direction

10 Squat jumps

With barbell,

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

Discuss TnG Techniques and warm-up to WOD weight. Perform Isabel with no more than 65% 1RM, so in order to perform the benchmark as prescribed you will need a 1RM of at least 203/148#.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#