6-5-17
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
Back Squat (5-5-5+)
55-65-75%
Cycle 2 add 10#
Cycle 3 add 20#
Metcon
Metcon (AMRAP – Reps)
6 min AMREP
50 x Calorie Row
With the remainder of your time
Squat Clean(135/95)