5-25-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
olympic
Power Snatch (1-1-1-1-1)
75%
Power CJ (1-1-1-1-1)
75%
CORE
Hanging Leg Raise (10-15)
10-15 reps
Side Bends (15-30)
with a weight in hand, bend over to the side and return back to standing.
15-30 reps, add weight to make reps in max range difficult.
Weightlifting
muscle builder
Shoulder Press (20-20-20-20-20)
40%
curl+press (20-20-20-20-20)
curl a DB and press it overhead
Gymnastics
Strict Pull-Ups (75% max reps)
Strict Handstand Push-up (7-10 x5)
negatives are a good scale, 5-7 reps