5-9-17
Thomasville CrossFit – CrossFit
Warm-up
Barbell Clean warm-up (No Measure)
1. Down and Finish
2. High Pull
3. Muscle Clean
4. HPCL- 2″,4″,6″
5. HSCL
5 reps per movement, similar to Burgener Snatch Drills
Weightlifting
Shoulder Press (5-5-5+)
55%-65%-75%
add 5# for each month of this program you have fully completed.
Metcon
Metcon (AMRAP – Reps)
AMREP 7 Minutes:
1-2-3-4-5-6-7-8-9-10…
Handstand Push-ups
Power Clean (185/125)