1-27-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-5-5)
55%
Symmetry CrossOver (No Measure)
Use the set-up in the back room and follow the movements and reps under recovery.
Tricep Kick back (10-10-10)
get set up on a bench with a dumbell. extend your arm back and out with a dumbell in hand.
Each arm
Weightlifting
Olympic
Metcon (Weight)
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Metcon (Weight)
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%