4-3-17
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
High-Hang Snatch (2-2-2-2-2)
Start ~60% snatch 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
Death By:
20 x Double Unders
+1 x Power Snatch (95/65)
RX+ 135/95