1-12-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Powerlifters
Back Squat (3-3-3+)
60-70-80%
+10# ea month
Weighted Lunge (5 x 10-20 (total reps))
hold a weight either in your hands, in the front rack, or on your back.
CORE
Hip Extension (5 x 12-20)
Metcon
Metcon (Time)
3. Conditioning
For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (75/55)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Power Snatch (75/55)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (75/55)