Announcements

Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)

Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on games.crossfit.com! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Perform each movement 5x. Using a barbell, beginners w/ PVC pipe. Feel free to break at any time. HOOK GRIP! =)

1) Down and Finish (from hang)

2) Elbows high and outside (from High hang/hip)

3) Hang power Snatch

4) Snatch grip push press

5) Overhead squat

6) Snatch balance w/o dip

7) High hang full snatch

8) Hang full snatch

Weightlifting

10 min EMOM:

1 Hang (Squat) Snatch+

1 (additional) Overhead squat

Working with a technique driven weight. The goal for today’s weightlifting is 0 failed lifts, if you fail- drop weight and work back up.

Hang Snatch

Metcon

Metcon (5 Rounds for time)

5 Rounds, each for time:

400m Run (100%)

Rest 2 minutes

Record each of the 5 round times AND the fastest time again, separately.

400m Run (Time)

Max Effort 400m Run