2-7-18

Thomasville CrossFit – CrossFit Advanced

CORE

Metcon (No Measure)

Not For Time:

27-21-15-9

GHD Sit-Ups

Empty Barbell Good Mornings
take your time and focus on quality of movement. have coach come look at your reps if you are unsure.

Weightlifting

OTM Snatch (5 x 1 x 3)

with the barbell starting on the floor position, snatch your barbell overhead in one fluid movement. you should squat if you have the capacity even if your Power snatch is heavier. you are allowed 1 attempt per lift at the designated weights and you can only increase weights in the next week if you are successful at every attempt.
70% x 1 x 5 – 75% x 1 x 5 – 80% x 1 x 5

add 3% each week.

Snatch Pull (3-3-3)

83%