12.07.2019 - CrossFit TB

12.07.2019

Strength:

Clean 2/2/2/1/1/1

Conditioning:

14 Minutes AMRAP:
11 Hang Squat Cleans (62.5/45kg)
6 Ring Muscle-Ups
50 Double Unders

Advanced Training

A) Strict Ring Muscle-Up:
5×30% of Max Effort
rest as little as possible between sets but avoid failure. Every set has to be unbroken. If you don’t know your max effort Strict Ring Muscle-Ups start with 1 Set Max Effort (not more than one set) and then take 5-10 Min rest before you start.

B) Ring Muscle-Ups:
10×30% of Max Effort
rest as little as possible between sets but avoid failure. Every set has to be unbroken. If you don’t know your max effort Ring Muscle-Ups start with 1 Set Max Effort (not more than one set) and then take 5-10 Min rest before you start.

C) Power Snatch + Low Hang Snatch + Overhead Squat:
7×1+1+1
work up to a heavy complex in 7 sets

D) On the 1:00 x 12 Rounds:
Power Snatch + Low Hang Snatch + Overhead SquatRound
1-6: 85%/1+1+4Round
7-12: 75%/1+2+6
% of daily max of C)


E) Pause Overhead Squat:
6×2
work up to a heavy set of 2 in 6 sets. 3sec pause in bottom.

G) 4 Rounds:
500/400m Ski (moderate pace)
25 GHD Sit-Ups
1:00 Bamboo Bar Hold (heavy)