8-6-18
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
Metcon
Metcon (10 Rounds for reps)
10 1-minute rounds of: RX+
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
10 1-minute rounds of: RX
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
7 1-minute rounds of: SC
5 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 65 lb.
Women: 45 lb.