050422

Announcements

Buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11. https://www.customink.com/fundraising/dogtagss?utm_campaign=mobile-campaign-page-share&utm_content=dogtagss&utm_medium=social&utm_source=copy-link
Breakfast Idea: Taco Breakfast Scramble
https://beautyandthebenchpress.com/meal-prep-taco-breakfast-scramble-whole30-low-carb/
21-Day May Macro Challenge starts on May 7th! Sign up by contacting Coach Abrie at abrie@thomasvillecrossfit.com or 229-977-5707!

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

Weightlifting

Power Snatch (1-1-1)

You will be given 10 minutes to Warm-up your attempts and then you will declare a opening lift, then a 2nd and a 3rd after each lift. This is a mock meet

Power CJ (1-1-1)

Mock Meet Style

Metcon

Metcon (Time)

For Time (7:00)

3 Rounds

20 x Alternating Hang DB Snatch

20 x Alternating Hang DB CJ

20m Overhead Walking Lunge
RX+ 70/53

Rx 53/35