10-30-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Shoulder Press (5-5-5+)
55-65-75%
+5# each month.
Metcon
Metcon (Time)
Ascending Ladder for 7 Minutes:
3 Thrusters (115/80), 3 Burpee Box Jump Overs (24/20)
6 Thrusters (115/80), 6 Burpee Box Jump Overs (24/20)
9 Thrusters (115/80), 9 Burpee Box Jump Overs (24/20)
Gymnastics
Metcon (Time)
3 Rounds:
20% of Max Pull-ups
30% of Max Pull-ups
40% of Max Pull-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.