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Announcements

Weekly Recipe Ideas:
Tender Marinated London Broil

Tender Marinated London Broil

Cucumber Dill Salad
https://thymeandjoy.com/cucumber-dill-salad/

Thomasville CrossFit – Barbell crew

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 Rep Max)

Snatch Pull (90% x 3-3-3-3-3)

Front Squat (1 Rep Max)