5-9-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Snatch complex D (3+3+3 x 3)

Power Snatch + snatch push press + Overhead squat
80% Power Snatch

Power CJ (2+1 x 3)

80%

Snatch Pull (3-3-3-3)

95%

CORE

CrossOver Symmetry (No Measure)

https://www.youtube.com/watch?v=nt31SOWa_m4
https://www.youtube.com/watch?v=o-ZU_N8jCKI

Great Testimonial

Side Plank Lifts (15-15-15)

https://www.youtube.com/watch?v=7IjGb7nY80M
Each side no rest between sets

Lying Leg Raise (15-15-15)

https://www.youtube.com/watch?v=Wp4BlxcFTkE
between 3-5 sets

Weightlifting

Shoulder Press (12-12-12-12-12)

55%

if you have to finish with push press it’s okay, just not what we are looking for.

Gymnastics

Ring Rows (12-12-12-12-12)

Metcon

Metcon (Time)

3 rounds for time of:

Max calorie row in 60-seconds

50-lb./35-lb. Turkish get-ups

Rest 60 Seconds
Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round. Time includes rest.