12.10.2018 - CrossFit TB

12.10.2018

Workout Of The Day

4 Minuten AMRAP: Buy – In: 2 Rounds of 3 Ring Muscle Ups, 7 Ring Dips, 14/11 Calories on the Rower, Max Effort Handstand Push Ups, 2:00 Rest

4 Minuten AMRAP: Buy – In: 2 Rounds of 2 Ring Muscle Ups, 5 Ring Dips, 14/11 Calories on the Rower, Max Effort Handstand Push Ups, 2:00 Rest

4 Minuten  AMRAP: Buy – In: 2 Rounds of 1 Ring Muscle Ups, 3 Ring Dips, 14/11 Calories on the Rower, Max Effort Handstand Push Ups

Advanced Training

Clean – On the Minute
Min 1-5: 73%/1
Min 6-10: 78%/1
Min 11-15: 83%/1
Clean Pull
(115%/2)2
120%/3
Back Squat
(80%/2)4
Romanian Deadlifts (% of 1RM Back Squat)
(82%/4)3
Gymnastics Strength – 2 Sets (each arm)
10 Single Arm Scapula Pull – Ups
Gymnastics Strength – 5 Sets
5 strict ½ top bro Chest – to – Bar Pull – Ups
5 seconds down after last rep
Gymnastics Strength – 4 Sets
5 False Grip strict Chest – to – Rings
Accessory – 3 Sets
10 Rower Pike Ups
10 V – Ups
20 GHD Abdominal Twists
10 Glute Ham Raises