CrossFit – Wed, Jan 18

Announcements

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

2:00 Row/Bike

30/20/10 ( air squat, pass throughs, overhead squat)

Snatch Drills

Weightlifting

Metcon (Weight)

7 Rounds (3:00)

Snatch Complex

1x Power Snatch + 1 x OHS + 1x Squat Snatch

Snatch

Front Squat

Front Squat 5-3-1 Total (3 Rounds for weight)

Warm-up with 30%-50%-60%-70%

Every 2 minutes the athletes will perform front squats at a 5,3 or 1 reps. We will have 7 Rounds to perform the 3 lifts