04/21/16


Thomasville CrossFit – CrossFit Advanced

Clean Complex (5sets)

power clean + front squat + clean
+2% from last week

Snatch segment pull (5 sets)

pausing for 3 seconds @

1″, knee, hip,finish
set a conservative number where form is perfect.

back extension (5×10)

2 sec down and 2 sec up with 2 sec hold