6-20-17
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
Deadlift (5-3-1+)
66-85-85%
Metcon
Metcon (Time)
10 RFT
3x Deadlift (185/125)
2x Power Clean (185/125)
1x Front Squat (185/125)
225/155 = RX+