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Weekly Meal Idea: Pineapple Chicken Skillet
https://paleogrubs.com/pineapple-chicken-skillet

Thomasville CrossFit – Barbell Crew

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.

Weightlifting

Power Snatch (1 RM )

use the 3 miss rule and all ugly reps are considered successfull lifts but count as a miss.

Power Snatch (1-1-1-1-1)

85% of your 1RM for the day

Back Squat (5-3-1)

work up to a heavy set of 5 then a heavy set of 3 and a heavy single for the day. these should not be maximum weights but they should be relatively challenging. log your best set 5, 3, or 1

Metcon

Metcon (Time)

5 Rounds

1200m bike

12 x Kettlebell Swings

12 x Push-ups

12 x Goblet Squats

Rest 2:00
Long hard workout could potentially be moved town to 3 rounds if the coaches think its appropriate