5-18-17

Thomasville CrossFit – CrossFit Advanced

CF ADV will be posted at 7:00 AM. I apologize for any inconvenience.

Weightlifting

olympic

Power Snatch (1-1-1-1-1)

80%

Clean Pull (2-2-2-2-2)

100%

CORE

back extension (15-15-15-15-15)

Weightlifting

muscle builder

Back Squat (15-15-15-15-15)

50%

Romanian Deadlift (15-15-15-15-15)

RDL
use kettlebells today

Metcon

Sled pull (10 Rounds for weight)

with a sled & harness set-up. sprint ~ 20 meters ( the length of the drive way in front of the basketball goal at the box.)

Gymnastics

Bulgarian split squat (15-15-15-15-15)

One foot on top of a bench, perform a one leg squat with the foot on the ground.