9-1-17
Thomasville CrossFit – CrossFit
Warm-up
Barbell warm-up shoulder (No Measure)
10x Press
10x Shoulder rotations
10 x Push Press
10x Shoulder rotations
10x Push jerk
10x Shoulder rotations
Weightlifting
Jerk Complex A (1-1-1)
Push Press x 3+ Push Jerk x 2+ Split Jerk x 1
Metcon
Metcon (AMRAP – Reps)
EMOM: 9-6-3-AMRAP
2 RDS Each weight
9 x Thrusters (95/65)
1 minute Rest/weight change
6 x Thrusters (135/85)
1 minute Rest/weight change
3 x Thrusters (185/125)
1 minute Rest
2 minute AMRAP: Barbell Thrusters