8-28-17
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
power snatch x 3 + overhead Squat x 2 + snatch x 1
Metcon
Metcon (Time)
3 RDS
30 x Double Unders
21 x Kettle Bell Swings (53/35)
12 x Overhead Squats (95/65)