7-20-17
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+)
65-75-85%
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 minutes
50/40 x Assault Bike Calorie
AMRAP x Power Clean (185/125)