10-20-20

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

Weightlifting

Metcon (5 Rounds for weight)

Total Weight

5 Rounds

Clean & Jerk complex

(Clean Pull+Hang Power Clean+Power Clean+Push press x 2+ push jerk)

1-1-1-1-1

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Power Clean & Jerk (95/65)

Pull-Ups