15.05.2018 - CrossFit TB

15.05.2018

Strength:

3 Rep Max Heavy Front Squat

Conditioning:

2 Rounds for Time: 400m Run, 42 Walking Lunges, 30 Burpees, 18 strict Handstand Push-Ups (optional with a 9/6kg weight vest)

Advanced Training

Hang Clean Pull + Hang Power Clean + Hang Clean

50%/1+1+1

60%/1+1+1

70%/1+1+1

75%/1+1+1

70%/1+1+1

Clean Grip Deadlifts (w/3’’ pause in Hang Position)

60%/3

70%/3

80%/3

90%/3

95%/3

Front Squats + Split Jerk (% of 1RM Jerk)

50%/3+3

60%/3+3

70%/3+3

75%/3+3

70%/3+3

Gymnastics Strength – 3 Sets

4 strict Pull-Ups

4 Pull-Ups

4 Bar Muscle-Ups