5-23-18

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

Power Snatch (1-1-1-1-1)

90-100%

Metcon

(Time)

For Time: 9 minute Time Cap

2 RDS

10 x Snatch (135/95)

12 x Burpee

2RDS

10 x Snatch (75/55)

12 x Burpee
RX+

2018 CF Regional Event 4

Scaled

95/75-45/35