6-12-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Olympic
Snatch (2-2-2-2-2)
80%
Snatch Pull (2-2-2-2-2)
95%
Front Squat (2-2-2-2-2)
80%
CORE
back extension (12-12-12-12-12)
control is more important than speed. pause at the top of each rep for a 1-2 sec hold
Kettlebell Swing (15-30 x 5 sets)
Kettlebell Swing
Weightlifting
Pendlay Row (12-12-12-12-12)
~25% BSQ
Deadlift (15-15-15-15-15)
50%
C2 + 10#