CFPC – CrossFit

Warm-up

(No Measure)

Spiderman lunge right,

spiderman lunge left,

pigeon right,

pigeon left

x3, hold each position 10 sec

Then;

Downward dog :10 sec,

Puppy dog :20 sec,

x3

PVC Burgener Warm-up

1) Down and Finish

2) Elbows high and outside

3) Muscle snatch

4) Snatch drops

5) Full snatch

Weightlifting

3-Position Snatch (1 complex every 2 min for 14 min)

Complete a snatch from the 1) High hang, 2) Mid-thigh, and 3) Floor

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Squat Snatches. Perform at no higher than 50% 1RM.

8 min CAP