16.05.2018 - CrossFit TB

16.05.2018

Workout Of The Day

Conditioning – For Time: 800m Run, 50 Deadlifts (80/60), 35 Box Jump Overs (24/20), 20 Bar Muscle – Ups, 35 Box Jump Overs, 50 Deadlifts, 1000m Row

Training Advanced

3 Position Snatch (High Hang, Hang, Floor)
50%/1+1+1
60%/1+1+1
70%/1+1+1
75%/1+1+1
70%/1+1+1
Overhead Squats (% of 1RM Snatch)
60%/3
70%/3
80%/3
90%/3
95%/3
Overhead Lunges (% of 1RM Jerk)
50%/2 (each leg)
60%/2 (each leg)
70%/2 (each leg)
75%/2 (each leg)
70%/2 (each leg)
Romanian Deadlifts (% of 1RM Back Squat)
50%/3
60%/3
70%/3
75%/3
70%/3
Gymnastics Strength – strict deficit HSPU
4×80%
1:20 Rest b/t sets
Accessory – 5 Super Sets
Max Effort Body Weight Bench Press
Max Effort strict Pull – Ups