12.08.2019 - CrossFit TB

12.08.2019

Strength:

Back Squat 3/3/3/3/3

Conditioning:

10 Rounds for Time:
35 Double Unders
21 Wallballs (9/6kg)

Advanced Training

A) Gymnastics Conditioning:
40% of Max Effort Strict Handstand Push-Ups
1:00 Assault Bike (recovery Pace)
40% of Max Effort Strict Handstand Push-Ups
1:00 Assault Bike (recovery Pace)
40% of Max Effort Strict Handstand Push-Ups
1:00 Assault Bike (recovery Pace)
40% of Max Effort Strict Handstand Push-Ups
1:00 Assault Bike (recovery Pace)
40% of Max Effort Strict Handstand Push-Ups
1:00 Assault Bike (recovery Pace)
40% of Max EffortStrict Handstand Push-Ups
all Strict Handstand Push-Ups Sets has to be unbroken.

B) Deadlift:4×12
work up to a heavy set of 12 in 4 sets

C) 3 Rounds:
10m Dumbbell Death March
10m Dumbbell Farmer Walk (heavy)
10m Dumbbell Bear Crawl Push

D) 5 Rounds for Time:
21/15 Calories on the Ski Erg
20 Burpees
TimeCap 19 Minutes