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