CFPC – CrossFit
Warm-up
Warm-up (No Measure)
Prior to class:
Foam roll and individual mobility
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
Weightlifting
Snatch (2 reps every 2 min for 12 @70-80%)
Reps do not have to be touch and go, reset and perform a second rep w/ perfect set-up position.