4-25-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Snatch complex D (3-3-3-3-3)

Power Snatch + snatch push press + Overhead squat
70% PSN

Power CJ (2-2-2-2-2)

70%

Gymnastics

Strict Ring Pull-up (Max 5 sets)

Starting from a dead hang, pull yourself up as high to thw rings as possible.

GHD Situps (12-12-12-12-12)

45 seconds rest between sets.

side planks (2-2-2-2-2)

1 minute each side
1 minute each side is 1 set. Hold 60 seconds or as long as possible under that.

Push-ups (12-12-12-12-12)

Chest to the ground strict push-ups.

Metcon

Row WOD V 1:00/1:00 R.7 RDS (Distance)

1 min row/ 1 min rest

2 min row/ 2 min rest

3 min row/ 3 min rest

4 min row/ 4 min rest

3 min row/ 3 min rest

2 min row/ 2 min rest

1 min row/ 1 min rest
If you can’t row, Run, Swim or Bike.

Weightlifting

Dumbbell bench press (20-20-20-20-20)

Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.

90*/90* (20-20-20-20-20)

Starting with arms turned up right and at a 90*angle from elbow to wrist and elbow to shoulder. Then rotate forward and down trying to rotate your wrists down without moving your shoulders. Ask Coach Nick for demonstration.
Start very light, 2.5 would not be bad for any female to start and 5# for a lot of the males.