11-16-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Shoulder Press (5-3-1+)

65-75-85%

+ 5 # each month

curl+press (5 x 12-20)

curl a DB and press it overhead

Weightlifting

Clean and Jerk (1-1-1)

85-90%

CORE

side planks (Right and Left side, rest as needed between sets.)

1 minute each side

Hollow Hold (3 Rounds for time)

Laying on your back on the ground in hollow position.

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

AMRAP 2:00

Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack