12-17-18
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 (3-3-3)
Power CJ (3-3-3)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#