3-12-18
Thomasville CrossFit – CrossFit Advanced
Metcon
Work Capacity WOD A (Time)
5 RFT
15/12 x Cal Assault Bike
1 x Unbroken RD DT (DBs Ea Hand) 50/35 (70/50)
DT
12 x DL
9 x HCL
6 x SH2OH
Weightlifting
Front Squat (3-3-3)
75-80%
Power CJ (3-3-3)
75-80% with 1 minute rest between sets.
Gymnastics
Metcon
Volley Ball Athletes
Jumping Back Squat (5-5-5)
Back squat and jump
25%+10# ea week
Metcon (Time)
7 RDS
5 x Box Jump (30/24)
5 x Goblet Squats (53/35)
30 seconds rest.