7-6-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Power Snatch (3-3-3-3-3)
75%
C2 + 2%
Behind the Neck Push Press (Snatch Grip) (3-3-3-3-3)
75% of snatch
Hang snatch high pull (5-5-5-5-5)
starting with the bar in the hang below your knee. High pull the bar.
~55% snatch for beginers.
CORE
Hip Extension (15-30 x 5)
Weightlifting
Front Rack Lunge (15-30 x 3 sets)
2 lunges = 1 rep. start with 25% of your FSQ or 20% BSQ
Banded Hamstring Curl (15-30 x 3 sets)
https://www.youtube.com/watch?v=B0kABjeJ_TY
follow the instructions in this video. control is key