5-22-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Olympic Focus

Front Squat (1-1-1)

95%

Snatch (1-1-1-1)

85%

Clean and Jerk (1-1-1-1)

80%

Clean Pull (2-2-2-2)

CORE

GHD Situps (15-15-15-15-15)

weighted enough if needed to put the athlete into this rep range, 13-15

Anchored Toes to Bar (15-30 x 5 sets)

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.

Gymnastics

Strict Pull-Ups (10-15 x 5)

Ring Dips (15-15-15-15-15)

box dips are acceptble.

Negative chin-up (5-10 x 3)

starting with your chin over the pull up bar slowly decending to locked out position in the bottom. Plams facing gripx

Weightlifting

Muscle Building

Bench Press (20 x 5)

40% 1RM

Dumbbell bench press (12-12-12-12-12)

Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.
showing control over speed or weight