7-10-17
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 (3-3-3+)
60-70-80%
Metcon
Metcon (Time)
For Time: 21-15-9
Power Clean (135/95)
Handstand Push-ups
RX+
PCL 225/155
Deficit HSPU