8-3-20

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

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

Gymnastics

Handstand Push-ups (10-10-10)

Metcon

Metcon (Time)

For Time

3 Rounds

200m Run

12 x Deadlifts (155/105)

9 x Hang Power Clean

6 x Push Jerks
RX+ 185/125

The target for this WOD is strength, try out a weight that’s 1 category higher than your DT ftt try I’m last week. ( 95/65-115/75-135/95-155/105)

Cool Down

Warm-up (No Measure)

3 Rounds

10 x I,T,Ys

10 x sit ups + press (light weight)

3 minutes easy rowing