1-31-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
OTM Clean (5-5-5)
Clean every minute on the minute.
70%-75%-80%
To progress up in weight for this exercise, the athlete must be able to complete all reps OTM with zero missed lifts.
Clean Pull (3-3-3)
80%
Pause Back Squat (3-3-3)
Pause in the bottom of your squat, stop movement.
60%
CORE
plank holds (60-60-60)
side planks (60-60-60)
1 minute each side
Metcon
Metcon (9 Rounds for time)
3 Rounds:
1200 Meter Run
Rest 2:00
800 Meter Run
Rest 1:00
400 Meter Run
Rest 3:00