11-20-19
Thomasville CrossFit – CrossFit
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
Muscle Snatch (3-3-3-3-3)
Metcon
Metcon (Time)
For Time (7:00)
21/12- 15/9- 9/6
Kettlebell Swing (70/53)
Handstand Push-Ups
RX- KBS (50/35)& 9/6/3 HSPU