CFPC – CrossFit

Warm-up

(No Measure)

12 min “AMRAP”

8 PVC Pass throughs

8 Alternating Dumbbell snatches

12 Sit-ups

12 Cal Row

12 Push-ups

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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

Weightlifting

1 set every :90 sec for 15 minutes of:

1 Hang Power Snatch+

1 Hang Squat Snatch

Perform sets at a weight allowing for perfect form.

Hang Power Snatch

Hang Snatch

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP (ascending reps):

2-4-6-8-10-12 etc

Hang power snatch (50%)

Toes to bar

Scale T2B: Toes to rig (lying flat on floor), or medball V-ups