2-10-17

Thomasville CrossFit – CrossFit

Warm-up

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 Complex A (1-1-1-1-1)

Hang Snatch+ Snatch+ Overhead Squat x 2

Metcon

Metcon (Time)

For Time: 10 min. Time cap

40 x DB Snatch (50/35)LH

400m Run

40 x DB Snatch (50/35)RH

400m x Run