3-30-18

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 Complex A (1-1-1)

Power Clean x 3 + Front Squat x 2 + Squat Clean x 1
60-70%

Metcon

Metcon (Time)

For Time:

50/5-40/4-30/3-20/2-10/1

Double Unders

Squat Clean (135/85, 155/105, 185/125, 205/145, 225/155)
Squat clean % in wod can be 50-60-70-80-90% of 1 Rep max.

WOD Blog
WOD Blog