8-21-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Olympic

Overhead Squat (1-1-1)

85-90%

Clean Pull (1-1-1)

100%

CORE

back extension (5 x 15-30 )

pause at the top, hold abs on tight and butt squeezed to stop your movement at the top,

Weightlifting

Strength

Deadlift (5-3-1+)

65-75-85%

Deadlift (75% max reps)

@ your final weight (1+) do 75% of the reps you completed for your max effort set.

Pendlay Row (10-15 x 5)

25% BSQ

Metcon

Metcon (Time)

Rounds: 5

30 Double Unders

6 Dumbell Snatch Alternating (50/35)
This should not be done in conjunction with todays WOD. Take a long break and be fresh for extra metcons.