CFPC – CrossFit
200m Row – 85% Effort
10 Bird dog reps per side, controlled!
6 Single leg KB RDL per side
Single leg balance, eyes closed – :30 sec per side
With PVC perform 8 PERFECT sets of:
Push Press x2+ Split Jerk
*Assess positioning in stance and finish with a 2 second pause.
**Coach will address each athlete for proper mechanics.
Practice 3 sets w/ empty barbell w/ pauses.
1 set every :90 sec for 15 min
2 Push Press+
1 Split Jerk
Begin at a moderate load and increase as form allows across the 10 sets.
Metcon (AMRAP – Reps)
10 min AMRAP
10 Alternating dumbbell snatch (55/35#)
30 Double unders