11-27-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Wendler Powerlifting
Bench Press (5-5-5+)
55-65-75%
+5# ea month
Dips (5 x 15-30)
Strict Pull-Ups (5 x 5-15)
CORE
Anchored Toes to Bar (5 x 15-30)
laying on the ground, anchor your body with your hand to a stationary object and raise your legs up with locked out knees up to your anchored target, such as an upright post on a squat rack.
Metcon
Metcon (Time)
For Time:
21 Bar Muscle-Ups
42 Thrusters (95/65)
84/63 Calorie Row
Weightlifting
Power Snatch (1-1-1-1-1)
85%
Front Squat (5-5-5+)
55-65-75