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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

3 Position Snatch (1-1-1)

Position 1- Hip

Position 2 – Knee

Position 3 – Floor

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP

Ground to Overhead (115/65)(L2)
Rx + Squat Snatch (155/105) (L3)

Scaled = Ground to Overhead (76/45)(L1)