2-12-18

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Deadlift (5-3-1+)

70-80-90%

+10# each month

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.
70-75-80%

+3% each successful series

Snatch Pull (3-3-3)

86%

CORE

Romanian Deadlift (5-5-5)

RDL
~45% BSQ