8-25-16


Thomasville CrossFit – CrossFit

Pre Workout

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

Metcon (5 Rounds for weight)

Snatch DL+Snatch Pull+Power Snatch
1-1-1-1-1

Metcon

Metcon (Time)

50x Kettlebell Swing (53/35)

50x Push-Ups

Partitioned however the athlete chooses.