05/13/16


Thomasville CrossFit – CrossFit

Warm-up

https://www.youtube.com/watch?v=Y5YFU_iuwJ4

Burgener Warm-up

Snatch Warmup A (No Measure)

Rotational exercises x 10 each

2 minutes jumping rope

20 x PVC pass throughs

10x OHS wall squat

Burgener Warm-up

Weightlifting

Power Snatch (5 x 2)

EMOM set-up ~ 70% of power snatch 1rm

Metcon

Metcon (AMRAP – Rounds)

EMOM alternating rounds

5 x Deadlifts 275/185

30 x Double Unders
RX+ 315/225 – 50 x Double Unders

Mobility WOD

https://www.youtube.com/watch?v=xd7kgfIxwIU