10-13-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Clean and Jerk (2-2-2)

80-85%

Clean Pull (2-2-2)

95-100%

Weightlifting

Deadlift (3-3-3+)

60-70-80%

+10# each month

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon

Partner Triple Threat (Time)

For Time:

Diane: 21-15-9

Deadlift(225?155)

Handstand Push-up

Elizabeth: 21-15-9

Clean (135/95)

Ring Dips

Isabel: FT

30 x Snatch (135/95)
Each athlete with complete on benchmark workout either Diane or Elizabeth. Athletes will start one person working at a time for the rounds of 21 for each workout. Partner A does the 21 set of Diane then Partner B does the 21 set for Elizabeth and on down the rep count. The athletes will then move onto Isabel where they will alternate reps until all 30 reps have been completed.