11-14-19
Thomasville CrossFit – CrossFit
Warm-up
Barbell Clean warm-up (No Measure)
1. Down and Finish
2. High Pull
3. Muscle Clean
4. HPCL- 2″,4″,6″
5. HSCL
5 reps per movement, similar to Burgener Snatch Drills
Weightlifting
Power Clean 5-5-3-3-1-1-1 (7 Rounds for weight)
Total weight
Power Clean
5-5-3-3-1-1-1
Every 2 minutes
Metcon
Metcon (Time)
For Time (5:00)
50 x Front Rack Lunges (135/95)
RX- 95/65
Masters 50+ RX+ (115/75)
Masters RX ( 75/55)