8-2-16

Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=HgEgIGE2ZI8

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

Snatch (1RM)

Metcon

Metcon (Time)

3 Rounds for time in EMOM setup

5 x Power Snatch (135/95)

15x Toes to Bar

45x Double Unders
The workout will be scored by the round you finished the WOD. 15min TC