08.07.2019 - CrossFit TB

08.07.2019

Workout Of The Day

7 Rounds for Time:
4 Bar Muscle-Ups
8 Overhead Squats (45/30kg)
16 Wallballs (9/6kg)

Advanced Training

A) Strict Handstand Push-up:
12×30% of Max Effort
rest as little as possible between sets but avoid failure. Every set has to be unbroken

B) Deadlft:
7×3
work up to a heavy set of 3 in 7 sets

C) Every 1:30 x 6 Rounds:
20 unbroken Toes-to-Bar
if you cannot do 20 unbroken Toes-to-Bar for 6 rounds scale down from the beginning. We will build up from this.

E) 4 Sets:
6/6 Single Leg Dumbbell Crossbody Romanian Deadlifts
15 Hip Extensions
8 Barbell Sorenson Rows