06.07.2019 - CrossFit TB

06.07.2019

Workout Of The Day

For Time (Team of 3):
150 Front Squats (62.5/45kg)
150 Burpee Box Jump Overs
150 Shoulder to Overhead (62.5/45kg)

Advanced Training

A) Front Squat:
i) 4×3*
ii)95%/3**
iii) (90%/3)2**
*work up to a heavy set of 3 reps in 4 sets
**% of heaviest set of i)
B) Strict Press:
5×5
work up to a heavy set of 5 in 5 sets
C) For Time 30-20-10:
Chest-to-Bar Pull-Ups
Power Snatch (35/25kg)
TimeCap 17 Minutes
D) 6 Rounds for Time:
6/6 Dumbbell Hang Squat Cleans & Jerks (30/22.5kg)
12/9 Calories on the Assault Bike
6 Deficit Handstand Push-Ups
TimeCap 22 Minutes