9-18-17
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 and Jerk (2-2-2-2-2)
80-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
ALT RD EMOM 10 minutes
15 x WBS (20/14)
10 x Pull-ups