2-5-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Power Lifting

Back Squat (3-3-3+)

60-70-80%

+10# ea month

Cossack squat (12-12-12-12-12)

each side, hold a kettlebell in the goblet position for more resistance

CORE

back extension (12-12-12-12-12)

use a 1-3 sec static hold at the top of each rep.

Weightlifting

olympic

OTM Clean (1 rep x 5 sets x 3 @ 70-75-80%)

Clean every minute on the minute.
you have 1 attempt at each weight listed and must lift all 15 lifts succesfully before adding weight. add 3% to the lifts if you were successfull last week.

Clean Pull (3-3-3)

add3% to the bar in week 2