CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

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

8 min EMOM

1 Squat Snatch+

2 Overhead squats

Aim for 80%+ Snatch max

A1: Snatch

A2: Overhead Squat

Metcon

B: Metcon (Time)

21-15-9

Power Snatch (115/75#)

Burpee box jump overs (24/20″)

*11 min CAP