31.08.2018 - CrossFit TB

31.08.2018

Workout Of The Day

3 Runden auf Zeit von: a) 400m Run, b) 15 Power Cleans (62.5/45), c) 15 Front Squats, d) 15 Push Press

Advanced Training

Clean
70%/3
75%/3
(80%/3)3
Deficit Clean Pull
(95%/5)3
Front Squat
(70%/5)2
(75%/5)2
Weighted Good Mornings
Work up to a heavy set of 5 reps in 3 sets.
Gymnastics Conditioning I – As fast as Possible
15 weighted strict Ring Muscle – Ups
Gymnastics Conditioning II – 4:00 Reverse Tabata
(0:10on:0:20off)
Bar Muscle – Ups
Gymnastics Conditioning III – 3 Sets
5 Chest – to – Bar Pull – Ups
5 Toes – to – Bar
3 Chest – to – Bar Pull – Ups
3 Toes – to – Bar
Aim to go unbroken on the complex. Rest as
needed between sets.
Gymnastics Accessory – 4 Sets
5 Ring Support Swings
Accessory – 2 Sets
0:90 Chinese Plank Hold