1-2-18
Thomasville CrossFit – CrossFit
Trying to stay warm at the box. Possibly running heats
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
Metcon (Weight)
10 Min EMOM
5 x Power Clean (unbroken)
65-75% 1RM
RX if you make all 10 Rounds.
Cool Down
Romanian Deadlift (5 x 8)
RDL
25% BSQ w/ 3 sec negative. Squeeze your butt.
GHD Situps (5 x 15)
Add weight as needed.
Score your lowest round