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.