090522

Announcements

9/11 Memorial Stair Climb on Friday 9/9
https://fb.me/e/2vU1jcjs0

CrossFit Journal: No Rest for the Foolish
https://journal.crossfit.com/article/no-rest-for-the-foolish-2

Recipe: Chicken Tikka Masala w/Spaghetti Squash
http://library.crossfit.com/free/pdf/CFJ_2015_03_ChickenTikkaMasala_Massie2.pdf

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

Metcon

Dana Hannon 9/11 (Time)

For Time

26 Power Cleans (95/65 lb)

100 Double-Unders

(Break or Trip: 5 Burpees)

100 Kettlebell Swings (16/12 kg)

(Break: 1 Wall Climb)

26 Power Snatch (95/65 lb)