11-9-17
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
Power Snatch (3-3-3-3-3)
60-70%
Metcon
Metcon (3 Rounds for reps)
3 Rounds: 3 minute AMRAP
Row 500m
With remainder of time
Overhead Squats (95/65)
3 minutes rest