9-18-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
olympic
Clean Pull (2-2-2-2-2)
90-95%
Power Clean Complex A (2-2-2-2-2-2-2-2)
On the Minute x 8:
Hang Power Clean + Power Clean (70% across)
Overhead Squat complex A (2-2-2-2-2-2-2-2)
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
CORE
back extension (15-30 x 5)
Weightlifting
Deadlift (5-3-1+)
65-75-85%