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Thomasville CrossFit – CrossFit Advanced

Weightlifting

Metcon (Time)

12 Power Cleans (135/95)

12 Front Squats (135/95)

12 Push Jerks (135/95)

Rest 3:00

9 Power Cleans (155/115)

9 Front Squats (155/115)

9 Push Jerks (155/115)

Rest 3:00

6 Power Cleans (185/125)

6 Front Squats (185/125)

6 Push Jerks (185/125)
You could also use, 60-65-70% 1RM CJ as your weight.

Metcon

Metcon (Time)

5 Rounds:

35/25 Calorie Bike

Rest 1:00 between efforts

Metcon (Time)

Not For Time:

35 GHD Sit-Ups

35 Hip Ext

20 GHD Sit-Ups

25 Hip Ext

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans