3-30-21

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

Warm-up

Warm-up (No Measure)

3-5 Rounds

20 Singles (R2,3 Doubles)

3-5 Snatch

Metcon

Metcon (Time)

3 Rounds

20 x Kettlebell Swings (53/35)

10 x Box Jumps (24/20)

Then

12x Snatch (95/65)

35 Double Unders

10x Snatch (115/75)

35 Double Unders

8 x Snatch (135/95)

35 Double Unders

6 x Snatch (155/105)

35 Double Unders