9-15-17

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 (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP+2 minute Accending reps

2 Rounds

5 x G2OH (135/95)

5 x T2B
If the athletes complete the 2 rounds, they will rest the remainder of the time and on the next 2 minute timer complete another 2 RDS with 6 reps each and so on until you can not complete the work in the given time.