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CrossFit 12.2.15

1
Dec

CrossFit 12.2.15

CFPC – CrossFit

Warm-up

Accumulate 30 Banded face-pulls

15 Band Pass Through+toe touch

10 SLOW Wall therapy squats

Perform Burgener warm-up with barbell.

Burgener Warm-up (No Measure)

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

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Weight)

20 min EMOM

Even- 6 Overhead Squats (50-60%)

Odd- 3 Wghted Pull-ups (strict, 60-70%)

Scale to strict or seated strict pull-ups using barbell secured to rig.

Record weight used for Overhead squats.

Record weight for pull-ups below, if applicable.

Weighted Pull-ups