9-8-17

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

Halting Clean Deadlift (3-3-3-3-3)

1″-knee-thigh-finish,
Holding 1-3 sec. at each position.~50-55% 1RM Clean

Metcon

Metcon (Time)

For Time: 10 minute time cap

30 x Power Clean (135/95)

EMOM Burpees:10-8-6-4-2
After the first minute, athletes will perform 10 burpees and then 2 less Burpees every minute after that until they have 0 Burpees. They will then finish any remaining power cleans.