10.07.2019 - CrossFit TB

10.07.2019

Workout Of The Day

On the 4:00 x 5 Rounds:
12/9 Calories on the Assault Bike
9 Bar Facing Burpees
6 Power Snatch (70/47.5kg)

Advanced Training

A) Handstand Walk:
Practice (obstacle) Handstand Walk for 15-20 Minutes. Depending on your current level move through a varied course of directional and elevation changes and creative obstacles.

B) Pause Back Squat:
i) (60%/3)3*
ii) 4×3**
*2sec pause in bottom position
**work up to a heavy triple in 4 sets with a 2sec pause in bottom position

C) For Time:
2 Rounds
150 Double Unders
50 Thrusters (20/15kg)
35/25 Calories on the Rower
2:00 Rest
30 Power Clean (70/47.5kg)
TimeCap 21 Minutes

E) 4 Sets:
20 V-Ups
20sec L-Sit Hold
5 Headstand Press & Lowers