9-13-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Olympic
Power Snatch (3-3-3-3-3)
65-70%
Behind the Neck Push Press (Snatch Grip) (3-3-3-3-3)
conservative start: ~70%
Weightlifting
Bench Press (3-3-3+)
60-70-80%
Dumbbell bench press (15-30 x 3)
Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.
Metcon
Metcon (Time)
4 RFT
15 x GHDSU
15 Box Jump Overs (24/20)