4-27-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Snatch Complex E (3+1 x 5)

Snatch Push Press + Snatch Balance
70%

Power Clean Complex A (2+1x2x5)

PCL + PPress
75% push press. This would be 2x PCL+1x Push Press x 2 reps of that complex for 5 sets.

Snatch Pull (3-3-3-3-3)

90% Snatch

Metcon

Metcon (6 Rounds for reps)

6 RDS

2min AMREP

Assault Bike (20/15)calories

PSN (135/95)

1 min Rest after each round

Gymnastics

Handstand Hold (10 x max effort)

Hold yourself in a handstand. Supported is sclaed and unsupported is RX.

Chin-Up (5 x max reps)

Post wod for arm size Focus.

Durante Core (Time)

5 RDS

10x Hollow Rocks

10x V-ups

10x Tuck-ups

10 sec. Hollow Hold

1 Min. Rest

Weightlifting

Push Press (20-20-20-20-20)

50% 1RM

Symmetry CrossOver (No Measure)

Use the set-up in the back room and follow the movements and reps under recovery.