5-17-17
Thomasville CrossFit – CrossFit Advanced
The CF Advanced program will be posted at 7:00 AM.
Weightlifting
Olympic
Front Squat (2-2-2)
90%
Snatch (1-1-1-1-1)
85%
Snatch Pull (2-2-2)
105%
CORE
GHD Situps (15-15-15-15-15)
add weight as needed, all sets must be completed unbroken.
Anchored Toes to Bar (15-15-15-15-15)
laying on the ground, anchor your body with your hand to a stationary object and raise your legs up with locked out knees up to your anchored target, such as an upright post on a squat rack.
control is key, knees locked
Weightlifting
Muscle Builder