9-19-19
Thomasville CrossFit – CrossFit
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
This should be completed before class begins.
Weightlifting
Snatch Complex 1 (3-3-3-3-3)
Snatch Deadlift+ Hang Power Snatch+ Overhead Squat
~30-50% snatch 1RM
Snatch
https://youtu.be/9xQp2sldyts
Metcon
Metcon (Time)
10 Rounds
100m sprint
90 seconds rest