9-12-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

snatch complex A (1-1-1-1-1)

power snatch + overhead squat + snatch

Gymnastics

Muscle Up Transition Skill

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.

CORE

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