2-16-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-3-1+)
65-75-85%
+5# each month
Weightlifting
OTM Clean (5 x 1 x 3)
Clean every minute on the minute.
70%-75%-80%
add 2% each week if you made all 15 lifts on your fitst attempts the week before.
Clean Pull (3-3-3 )
86%
CORE
GHD Situps (15-15-15-15-15)
add weight as needed.
Metcon
Metcon (3 Rounds for reps)
3 RDS:
AMRAP 3 : Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2 minutes