10-17-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

Front Squat (3-3-3)

~80-85% 1RM

https://www.crossfit.com/exercisedemos/

Power CJ (2-2-2-2-2)

~75-80% 1RM

https://www.crossfit.com/exercisedemos/

Gymnastics

L-Sit Pull-ups (3 x max reps)

https://www.crossfit.com/exercisedemos/

CORE

core exercise A wk2 (No Measure)

stiff leg deadlift 3x6reps (+5%)

reverse hyperextension 2×25

weighted situp 3×10 (+5#)

ghdsu 3×18