12-1-17

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 (1 Rep Max)

Clean and Jerk (1 Rep Max)

Metcon

CrossFit Liftoff 2017 (AMRAP – Rounds and Reps)

CrossFit Liftoff

12 minute AMRAP

25 x Pull-Ups

50 x Calorie Row

100 x Overhead Squat 45#

50 x Box Jump (24/20)

25 x Pull-ups