5-15-17
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
Deadlift (3-3-3+)
60-70-80%
Add 10# cycle 2
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.