10-14-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

3- Position Clean (3-3-3-3-3)

Clean from thigh,knee and floor.
~60%1RM

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.

Strict Pull-Ups (75% x 3 sets)

CORE

core exercises A3 (No Measure)

good morning 3×12

reverse hyperextension 2×15

hanging leg raise 3×12