7-7-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/_Gwgm3s2EQ0

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

Weightlifting

Power Snatch (1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 x power snatch (95/65)

10 x toes to bar

200m run