5-8-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Will be posted at 7:00 AM. Sorry for any inconvenience.
Front Squat (3-3-3-3)
85%
Snatch (2-2-2-2-2)
80%
Clean Pull (3-3-3-3)
100% Clean
Split Jerk (2-2-2-2-2)
80%
Gymnastics
Bulgarian split squat (12-12-12-12-12)
One foot on top of a bench, perform a one leg squat with the foot on the ground.
12x each leg
Squat pull downs (15-15-15-15-15)
Weightlifting
Back Squat (12-12-12-12-12)
~55% 1RM
Box Squats (5-5-5-5-5)
https://youtu.be/1y-U8icpY_E
Go by feel starting with about 50% 1RM if you’re not used to these types of squats.
Cool Down
VooDoo Compression knee (No Measure)
https://youtu.be/-RYMV0salw8
Pre or post wod. 50-75% band tension