052022

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Metcon

Metcon (Time)

For Time (15:00)

50/5-40/4-30/3-20/2-10/1

Double Under

Clean

Rx: 5x 135/85, 4x 155/105, 3x 185/125, 2 x 205/145, 1 x 225/155

RX+: 5 x 185/155, 4x 205/145, 3×225/155, 2x 245/175, 1x 275/205

Masters 50+ RX

5x 95/65, 4x 105/75, 3x 135/85, 2x 155/105, 1 x 185/125