5-31-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

recovery week

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

75%

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

75%

Back Squat (2-2-2)

80%

CORE

back extension (10-10-10)

https://www.youtube.com/watch?v=xMyFXMZ6Ch0

slow and controlled is the key in this movement

Weightlifting

muscle builder recovery

Romanian Deadlift (10-10-10)

RDL
https://www.youtube.com/watch?v=jEy_czb3RKA

25% BSQ is a good general starting point

Heavy Farmers Carry (3 Rounds for distance)

using the deadlift trap bar. Load the barbell apparatus to a heavy resistance and walk max distance. We are experimenting with proper weights so load appropriately and have fun.