5-4-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Power Clean Complex A (2-2-2-2-2)

PCL + PPress
75%x2x3, 80%x2x2

Snatch Complex E (3+1 x 2, 3+1 x 3)

Snatch Push Press + Snatch Balance
70%, 75%

Gymnastics

back extension (10-10-10)

side planks

1 minute each side
3 RDS 1 min each side, rest as needed.

Strict Ring Pull-up (5-7x 3)

Starting from a dead hang, pull yourself up as high to thw rings as possible.
3 sets of 5-7 reps or 75% of max reps

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
This wod can also be done running.

Weightlifting

Push Press (10-10-10)

55% of push press

curl+press (10-10-10)

curl a DB and press it overhead