9-5-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Recovery week: follow every workout session with 10 minutes of active stretching and 10 minutes of foam rolling or lacrose ball work on specific known problem areas.
Back Squat (5-5-5)
70%
Snatch (1-1-1)
70%
Snatch Pull (5-5-5)
70%
Weightlifting
Back Squat (5-5-5+)
55-65-75%
+10# per month after month 1
Back Squat (3 x 75% max reps)
Goblet Squat (3 x 15-30 reps)
70/53
deep squats