CrossFit – Wed, Oct 12

Announcements

Placing 1st Phorm protein order on Friday 10/14!

Recipe Idea: Coconut Lime Chicken
https://realsimplegood.com/coconut-lime-chicken/

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

Weightlifting

Deadlift (3-3-3+
70%-80%-90%)

Training Max is 90% of 1Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3:00 AMRAP

5 x Toes to Bar

10 x Muscle Clean (95/65)

20 x Double Unders

1:00 Rest after 3:00 and pick up where you leave off at the break.