3-23-20

Announcements

Join our private Facebook group, Thomasville CrossFit Athletes!
https://www.facebook.com/groups/2588004631526116/?ref=share
Just a reminder – please pick up equipment that you plan to borrow from Thomasville CrossFit for Home WODs this week during normal business hours! Coach Nick will give you an Equipment Use Agreement to complete.

We will distribute any remaining equipment once we officially close our physical location.

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

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 High Pull (10-10-10-10-10)

The name says it all
Focus on your back muscles. Start from above your knees.

Metcon

Metcon (Time)

For Time

75 x Power Cleans (95/65)

EMOM

5 x V-Ups