04/29/16


Thomasville CrossFit – CrossFit Advanced

push press+push jerk+split jerk (5 sets)

+2% from last week. If it’s your first week then take your time and find a 1 rep max in this complex.

Snatch segment pull (5 sets)

pausing for 3 seconds @

1″, knee, hip,finish
+2% from last week. This is based off of your 1RM snatch and I would start the complex at 75%