1-22-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Shoulder Press (5-5-5)

55%

+5# each month

Single Arm Dumbell Press (10-10-10)

10 each arm

Single arm Dumbell row (10-10-10)

https://www.youtube.com/watch?v=6k9K_b1KgTI
10 each arm

CORE

Tabata GHDSU (AMRAP – Reps)

8 RDS

20 seconds AMRAP GHDSU

10 seconds REST

Weightlifting

Front Squat (3-3-3)

~70% these are not heavy. take the time to work on great technical front squats. maybe add a pause in the bottom.

Snatch Pull (3-3-3)

Recovery Week, keep weights lighter and perform High Pulls

Metcon

Metcon (Time)

3 Rounds:

60 Double Unders

30/21 Calorie Row

10 Power Snatches (135/95)