3-31-17

Thomasville CrossFit – CrossFit

Warm-up

Clean Barbell Warm-up (No Measure)

Barbell Drills

10 x Front rack stretch

10 x Front squats

10 x HHPCL

10 x HPCL

10 x PCL

Warm-up clean (No Measure)

Rotational exercises x 10

Clean barbell drills:

Front squat

High hang clean

Hang clean

Clean segments

Weightlifting

High-Hang Clean (2-2-2-2-2)

Start @ ~ 60% clean or 25% Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min + 2/2min.

10 x Hang Squat Clean (95/65)

10 x Pull- ups
The athlete will have 5 minutes to complete the first 2 rounds. If completed an additional 2 minutes will be added to the athletes time and the next two rounds will have 12 reps then 14,16,18, 20. Each completed 2 rounds will give 2 minutes of extra time.