9-5-17
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
Halting Snatch Grip Deadlift (3-3-3-3-3)
1″-knee-hip-finish
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP
50 x Toes to Bar
With remaining time:
Kettlebell Swings (53/35)