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