5-11-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Power Clean Complex A (2+1×2 x 3)
PCL + PPress
80% of Push Press. 3 sets
Snatch Complex E (3+1 x 2 x 3)
Snatch Push Press + Snatch Balance
80% of snatch. 3 sets
Clean Pull (3-3-3-3)
95% of clean
CORE
plank holds (60-60-60)
max weight for 60 seconds
back extension (15-15-15-15-15)
Gymnastics
Strict Pull-Ups (75% x 3)
3/4 of your max effort unbroken strict pull up
Weightlifting
Deadlift (12-12-12-12-12)
55% of Deadlift