110221
Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
On a 3:00 Clock
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
Warm-up (No Measure)
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats
3-5 Sets x Increasing Weight:
• Athletes build up to a starting weight for the snatch. Overall this
should be a lighter load so they can increase loading throughout
the workout.
1 Deadlift
1 Clean
1 Snatch
Metcon
Metcon (3 Rounds for weight)
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.