8-30-17
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
Clean Complex A (1-1-1)
Power Clean x 3 + Front Squat x 2 + Squat Clean x 1
70%-75%
Metcon
Metcon (Time)
For Time: 5 minute time cap
10-8-6-4-2/ 2-4-6-8-10
Deadlift (225/155)
Shuttle sprint 10 meters