13.07.2019 - CrossFit TB

13.07.2019

Workout Of The Day

For Time (Team of 3):
800m Medball Run (15/12kg)
75 Box Jump Overs (24/20“)
50 Pull-Ups
25 Front Squats(62.5/45kg)
50 Shoulder to Overhead (62.5/45kg)
75 Box Jump Overs (24/20“)
800m Medball Run (15/12kg)

Advanced Training

A) Power Clean + Squat Clean + Front Squat + Jerk:
7×1+1+2+1
work up to a heavy complex in 7 sets

B) On the 1:00 x 12 Rounds:
Power Clean + Front Squat + Push Jerk
Round 1-6: 85%/2+2+2
Round 7-12: 75%/2+4+2
% of daily max of A)

C) 6 Rounds for Time:
8/8 Single Arm Dumbbell Squat Clean & Jerk (22.5/15kg)
16 Toes-to-Bar
TimeCap 16 Minutes

E) On the 4:00 x 5 Rounds:
15/12 Calories on the Assault Bike
15m Hand over Hand Sled Pull