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Weekly Recipe Idea: Crockpot Garlic Balsamic Pork Loin
https://diethood.com/crock-pot-garlic-balsamic-pork-loin/

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

Warm-up (No Measure)

3-5 Sets:

10 Leg Swings / Leg

10 Hamstring Scoop Stretch

10 Overhead Walking Lunges (PVC)

10 Shoulder Press (PVC)

Power Clean Warm-Up (3 Reps Each)

Progression//Focus

1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup.

2) Muscle Clean // Hips extend before arms pull to rack position.

3) Hang Power Clean // Full hip extension.

4) Power Clean // Keep arms straight as long as possible.

5) Multiple Power Cleans // Pause at the hip before resetting to the floor.

Weightlifting

Metcon (10 Rounds for weight)

Power Clean + Hang Power Clean

Metcon

Metcon (Time)

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees