27.02.2019 - CrossFit TB

27.02.2019

Workout Of The Day

7 Rounds for Time
8 Handstand Push-Ups
12 Overhead Squats (45/35)
14/11 Calories on the Rower

Advanced Training

Snatch Pull + Power Snatch + Hang Snatch +
Overhead Squat
68%/1+1+1+2
72%/1+1+1+2
76%/1+1+1+2
78%/1+1+1+2
Behind the Neck Snatch Grip Push Press +
Overhead Squat
79%/3+2
83%/3+2
(73%/3+2)2
5×5 Paused Tempo Back Squat (53X1)
Go AHAFA (as heavy as form allows). Focus on
excellent movement pattern, positions and
technique rather than weight
Then 2 Sets Max Effort Back Squats
2:00 Rest between sets. Use 60% of your heaviest
Paused Tempo Back Squat set.
Gymnastics Conditioning – 7’ AMRAP
Handstand Walk
On the 1:00, 2:00, 3:00, 4:00, 5:00, 6:00 you
perform 15 Push-Ups