2-6-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

powerlifting

CrossOver Symmetry (No Measure)

https://www.youtube.com/watch?v=nt31SOWa_m4

Shoulder Press (3-3-3+)

60-70-80%

+5# ea month

CORE

plank holds (60 x 5 sets)

add weight as needed

Metcon

Metcon (Time)

For Time:

100 Double Unders

10 Ring Muscle Ups

80 Double Unders

8 Ring Muscle Ups

60 Double Unders

6 Ring Muscle Ups

40 Double Unders

4 Ring Muscle Ups

20 Double Unders

2 Ring Muscle Ups
Ring Strict Pull-ups for Scaling. Post workout athletes without MU need to practice transitioning to the top of the rings or bar.

Weightlifting

olympic

Power Snatch (2-2-2)

75%

Power CJ (2-2-2)

75%