1-30-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

PowerLifting

Deadlift (5-5-5+)

55-65-75%

+10# ea. Month

Romanian Deadlift (15-15-15-15-15)

RDL
~25% of BSQ

CORE

back extension (15-15-15-15-15)

Weightlifting

Power Clean (3-3-3-3-3)

70%

Push Jerk (3-3-3-3-3)

70%

Metcon

Metcon (3 Rounds for reps)

3 Min AMRAP

21 x HSPU

18/14 x Assault Bike Cal

AMRAP DBPC (50/35)s

2 Min Rest

3 Min AMRAP

15 x Deficit HSPU (45/25)

15/12 x Assault Bike Cal

AMRAP DBPC (50/35)s

2 Min Rest

3 Min AMRAP

9 x Strict HSPU

12/10 Assault Bike Cal

AMRAP DBPC (50/35)s
Score reps on DBPC