06.09.2019 - CrossFit TB

06.09.2019

Strength:

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

Conditioning:

6 Rounds for Time:
15/12 Calories on the Rower
12 Burpee Box Jump Overs
9 Power Clean (55/40)

Advanced Training

A) For Time:
500/400m Ski Erg
12 Ring Muscle-Ups
30/21 Calories on the Assault Bike
12 Ring Muscle-Ups
500/400m Ski Erg
TimeCap 11 Minutes

B) Front Squat:
(80%/3)4
% of 1RM Front Squat

C) Back Rack Reverse Lunges:
(60%/8)4 alternating
% of 1RM Back Squat

E) 4 Sets:
8 Glute Ham Raises
8 Weighted Hip Thrusts
8/8 Single Leg Dumbbell Crossbody Romanian Deadlifts