CFPC – CrossFit
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)
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
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.