1-11-18
Thomasville CrossFit – CrossFit Advanced
Normal CF Advanced athletes should take a rest day today.
Weightlifting
Wendler Program + accessories
Bench Press (3-3-3+)
60-70-80%
+5# each month
Pendlay Row (10-10-10-10-10+)
~ 25% of your BSQ is a good weight to start with.
+5# each month
Strict Pull-Ups (10-10-10-10-10+)
max out reps on last set.