051722

Announcements

Weekly Recipe Idea: Paleo Chocolate Brownie Energy Bites
https://joyfoodsunshine.com/paleo-chocolate-brownie-energy-bites/#recipe

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

15-12-9 Snatch Total (3 Rounds for weight)

Total Weight

15 x Snatch (unbroken)

Rest

12 x Snatch (Unbroken)

Rest

9 x Snatch (Unbroken)

Metcon

Brutal Kettlebell Finisher (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

10m Goblet Walk at after your deadlift