5-2-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Snatch complex D (3-3-3-3)
Power Snatch + snatch push press + Overhead squat
75%
Power CJ (2-2-2-2)
75%
Snatch Pull (3-3-3)
100%
Gymnastics
back extension (10-10-10)
Recovery in mind, no need to rush theough this stuff.
Metcon
Metcon (6 Rounds for reps)
6 rounds of:
AMRAP 2 minute
20/12 Calorie Assault Bike
Max reps of Kettlebell Swing (70/53)
2 minutes Rest After Each Round
Weightlifting
Back Squat (10-10-10)
50%
Goblet Squat (10-10-10)
Smooth and controlled reps.