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CFPC – CrossFit
10 Squat jumps
15 Heavy russian swings
10 Kb SDHP
10 PVC Pass throughs
with an empty barbell, perform:
5 Dip and Finish w/ clean grip
5 Finish+Elbows from mid thigh
5 Power Clean from below the knee
5 Front squats
Build in weight across 7 sets as form allows. 1 set every :90 seconds for 9 minutes.
Power clean (from floor)+
Hang Squat clean (from mid thigh)
Must complete both lifts to advance.
A1: Power Clean
A2: Hang Clean
EMOM Perform 1 Back Squat
Rx begin @(185/125#) and +(20/10#)
each minute until you can no longer continue.
Record final weight completed.
Scale- reduce beginning weight to no higher than 50% 1RM and make smaller increases each minute, but remain consistent.