09.08.2019 - CrossFit TB


Workout Of The Day

3 Rounds for Time:
30/21 Calories on the Rower
20 PowerSnatch (45/30kg)
10 Strict Handstand Push-Ups

Advanced Training

A) Gymnastics Benchmark – For Time:
30 Ring Muscle-Ups

B) Clean Technique:
5 Sets of:
2 Clean Lift-Off
1 Clean High-Pull
2 Front Squats
2 Tall Cleans
start with an empty bar and increase weight to max 40% of your 1 RM Clean & Jerk. Approach every rep as you would for a 1 rep max weight. The goal is to move the same with an empty bar than you will during the lifting session later.

C) Clean:
work up to a heavy touch and go triple squat cleans in 8 sets

D) On the 1:00 x 6 Rounds:
75%/3 Hang Squat Cleans
% of heaviest triple in C)