6-12-19

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 (AMRAP – Reps)

EMOM in 10 minutes

From 0:00-2:00, perform:

15 Box Jumps (24/20)

5 Snatches (95/65)

If completed before 2 minutes, perform:

15 Box Jumps (24/20)

5 Snatches (115/75)

If completed before 4 minutes, perform:

15 Box Jumps (24/20)

5 Snatches (135/95)

If completed before 6 minutes, perform:

15 Box Jumps (24/20)

5 Snatches (155/105)

If completed before 8 minutes, perform:

15 Box Jumps (24/20)

5 Snatches (185/125)