30.03.2019 - CrossFit TB

30.03.2019

Workout Of The Day

For Time (Team of 3)
50 Calories on the Ski Erg
60 alternating Dumbbell Snatch (22.5/15)
60 Thrusters (45/30)
50 Calories on the Assault Bike
45 alternating Dumbbell Snatch (22.5/15)
45 Thrusters (45/30)
50 Calories on the Ski Erg
30 alternating Dumbbell Snatch (22.5/15)
30 Thrusters (45/30)
50 Calories on the Assault Bike
15 alternating Dumbbell Snatch (22.5/15)
15 Thrusters (45/30)

Advanced Training

Clean & Jerk
70%/1+2
75%/1+2
80%/1+2
85%/1+2
90%/2
95%/2
Segmented Clean Deadlift (2’’ mid-thigh)
(105%/3)2
CleanPull + Hang CleanPull
110%/1+2
(115%/1+2)2
Block Clean Pull (hang)
(120%/3)2
Front Squats
75%/5
87%/1
75%/5
89%/1
75%/5
91%/1
75%/5
93%/1
Conditioning – 4 Sets
10m Double Dumbbell Front Rack Lunges
10m Backwards Sled Drag
10m Handstand Walk
10 Hip Extensions
10m Forward Sled Drag
10 Chest-to-Bar Pull-Ups