05.12.2018 - CrossFit TB

05.12.2018

Workout Of The Day

For Time, At 0:00: 30 – 21 – 12 Calories On The Rower (female: 21 – 15 – 9), Box Jump Overs (24/20’’)
At 12:00: 21 – 15 – 9 Power Snatch (45/30), Chest To Bar Pull Ups

Advanced Training

Power Snatch
65%/3
70%/3
75%/3
80%/3
Behind the Neck Snatch Grip Push Press
70%/5
75%/5
(80%/5)2
Front Squat
70%/5
(75%/5)3
Gymnastics Strength – 3 Sets
12 strict weighted Dips
Gymnastics Strength
25 strict Deadstop Handstand Push – Ups (32X1)
Accessory
Accumulate 2:00 Ring Support Hold
Accumulate 2:00 Dip Bottom Hold