11-14-17
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (Time)
5 Rounds, On the 4:00
15 Toes to Bar
15 Deadlifts (225/155)
15/12 Calorie Assault Bike
Metcon (Time)
2 Rounds:
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
Rest 3:00 between rounds
Weightlifting
Power Lifting Focus
Deadlift (5-3-1+)
65-75-85%
+10# each month
Stiff Leg Deadlift (5 x 15-30)
Keep your back flat.
start with 25% of your BSQ