8-18-17

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

snatch complex A (1-1-1)

power snatch x 3 + overhead Squat x 2 + snatch x 1
70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM ALT RDS: 10 Minutes

RDS 1-3-5-7-9

10 x Dumbell Snatch (50/35)

RDS 2-4-6-8-10

10 x Toes to Bar
Rx+ 15 Reps Each