7-13-17
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
Bench Press (3-3-3+)
60-70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
3x C2B pull-up
6x H Power Snatch (75/55)
9x Push-ups