5-16-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Power snatch complex A (1+1 x 3)
Power snatch + overhead squat
Power CJ (1+1 x 3)
85%
Snatch Pull (2-2-2)
100%
CORE
Knee to elbow w/ twist (15-15-15-15-15)
Controlled knee raises as high as possible twisting onthe way up.
Side plank lifts (15-15-15-15-15)
https://youtu.be/14tF0ueiRhk
Each side.
Weightlifting
Dumbbell bench press (15-15-15-15-15)
Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.
Gymnastics
curl+press (15-15-15-15-15)
curl a DB and press it overhead