7-22-19

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

Weightlifting

Hang Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

For Time 15:00

10 x Power Snatch (135/95)

50 x Double Unders

8 x Power Snatch

40 x Double Unders

6 x Power Snatch

30 x Double Unders

4 x Power Snatch

20 x Double Unders

2 x Power Snatch

10 x Double Unders
Power snatch

https://youtu.be/tuOiNeTvLJs

Double Unders

https://youtu.be/-tF3hUsPZAI