071522

Announcements

Weekly Recipe Idea: Cajun Shrimp & Sausage Skewers
https://whatgreatgrandmaate.com/cajun-shrimp-sausage-skewers/

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

Warm-up (No Measure)

After the PVC/Barbell Warmups athletes will 10:00 to increase weights to the WOD weight. After the snatch portion, the class will go back through barbell drills for the clean and then be given another 10 minutes to prepare for the CJ portion

Metcon

Metcon (20 Rounds for weight)

Total Weight

20 minute EMOM

Snatch ~85% EMOM 10

Warm-up CJ

Clean & Jerk ~85% EMOM 10