09.10.2018 - CrossFit TB

09.10.2018

Workout Of The Day

“Big Clean Complex” for max weight: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk

Advanced Training

Power Clean + Front Squat + Push Jerk
– On the Minute (% of 1RM Clean & Jerk)
Min 1-3: 70%/3+3+3
Min 4-6: 72%/2+2+2
Min 7-9: 74%/1+1+1
Weighted Good Mornings (% of 1RM Back Squat)
(30%/4)3
Gymnastics Conditioning – 22’ AMRAP
1 Legless Rope Climb
3 Ring Muscle – Ups
6 Bar Muscle – Ups
9 strict Handstand Push – Ups
12 Chest – to – Bar Pull – Ups
15 Toes – to – Bar
18 alternating Pistols
6m Handstand Walk