2-9-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

PowerLifting

Bench Press (3-3-3+)

60-70-80+

+5# each month

Weightlifting

Olympic Lifting

OTM Split Jerk (1 x 5 x 3 )

Ever minute on the minute complete a split jerk. you will increase weight every 5 reps for a total of 15 reps. you are allowed 1 attempt at each rep and weight. if you can perform all of the reps successfully you can add more weight next week.
70-75-80% add 3% each week if you made all lifts successfully

Metcon

Metcon (Time)

3. Bike Conditioning

27-24-21-18-15-12 Calories

Equal Work/Rest