1-29-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Power Lifting

Bench Press (5-5-5+)

55-65-75%

+5# each month

Tabata Ring Dips (AMRAP – Reps)

8 rounds

:20 seconds of work followed by :10 rest

CrossOver Symmetry (No Measure)

https://www.youtube.com/watch?v=nt31SOWa_m4
Both Sides of the chart

Single arm Dumbell row (15-15-15-15-15)

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

CORE

Tabata Hollow Hold (AMRAP – Rounds)

Hollow hold position 20:10 x 8 rounds.

Weightlifting

Olympic

Snatch OTM WK1 (Weight)

Snatch OTM
70% x 1 x 5 reps, 75% x 1 x 5, 80% x 1 x 5

One snatch every minute on the minute, weight changes must be done during your rest period. No 2nd attempts and to add weight week to week you must be able to complete all reps succussfully.

Snatch Pull (85% x 3 x 3)

Back Squat (5-5-5)

70% x 5 x 3 with a 5 sec negative for each rep.