8-31-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=hzozw2Aso3M

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 (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min.

Buy-in 50 x GHDSU

with the remaining time amrap

30 x DU

15 x PSN (75/55)