4-2-18

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 complex A (1-1-1)

power snatch x 3 + overhead Squat x 2 + snatch x 1
60-70%

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x 2 minute EMOM

30 x Double Unders

15x Power Snatch (75/55)
Rx+ 90 seconds each round.