7-5-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Clean (3-3-3)
75%
C2 + 2%
Clean Pull (3-3-3-3-3)
80%
C2 + 2%
Overhead Squat (3-3-3)
75%
C2 + 2%
CORE
GHD Situps (15-30 x 3)
whatever your unbroken number is for each set
Hanging Leg Raise (15-30 x 3)
unbroken reps, using the motion of toes to bar but with straight legs and only to above parallel.
Weightlifting
100 Reps for Time: Bench Press (Time)
using 50% of 1RM perform 100 reps for time. you must rest 60 seconds between sets.