8-3-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Dumbbell bench press (20-20-20)

Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.

Gymnastics

Handstand Push-up: WOD A (Time)

18 Strict HSPU

rest 1 min

15 Strict HSPU

rest :45

15 Strict HSPU

rest :30

12 Strict HSPU

rest :15

9 Strict HSPU

*doesn’t have to be unbroken

Metcon

Barbell Conditioning A (Weight)

EMOMx10

Minutes 1-5: 3 Snatches (70%)

Minutes 6-10: 5 Clean and Jerks (same weight as snatch)
pick a weight that you can complete all 10 rounds with. ~70% of snatch. add 2% if you can complete the wod for next time.