8-22-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

Clean Segment Pull (3-3-3-3-3)

Clean pull pausing at 1″ + Knee + Thigh + Finish
1″+knee+thigh+finish x 3 x 5 sets. that means you do the complex 3 times in a row then thats 1 set.

Gymnastics

Core Exercise wk3 Day 1 (No Measure)

SLDL x 3 reps x 4 sets

reverse hyperextension x 2 sets x 30 reps

GHDSU x 3 sets x 20 reps

Metcon

Metcon (Time)

3 RFT

Row 500m

max effort (HSPU,Pull-up, Push-up)
R1=strict HSPU

R2=strict Pull-up

R3= strict Push-up

rest 20 seconds after the 500m row. -5sec total time per rep of strict movements for scoring wod