11-2-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-5-5+)
55-65-75%
+5# each month
Metcon
Metcon (3 Rounds for reps)
AMRAP 2:00 @ (185/135)
9 Power Cleans
9 Front Squats
9 Push Jerks
Rest 3:00
AMRAP 2:00 @ (205/145)
7 Power Cleans
7 Front Squat
7 Push Jerks
Rest 3:00
AMRAP 2:00 @ (225/155)
5 Power Cleans
5 Front Squats
5 Push Jerks
scale weight as needed.