12-5-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Shoulder Press (3-3-3+)
60-70-80%
+5# ea month
CORE
Metcon (No Measure)
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
Metcon
Weightlifting
Snatch Pull (2-2-2-2-2)
5×2 @ 85%
5 Seconds to move from floor to knee-level. Stand,
drop the bar, and reset for the second repetition.
Metcon (Weight)
On the Minute x 5
6 Power Clean + 2 Push Jerks
5 Power Clean + 3 Push Jerks
4 Power Clean + 4 Push Jerks
3 Power Clean + 5 Push Jerks
2 Power Clean + 6 Push Jerks