13.09.2019 - CrossFit TB

13.09.2019

Bring a Friend Day

Mangels Anmeldungen findet der Bring a Friend Day diesen Samstag nicht statt. Wir werden im Oktober einen weiteren Versuch starten. Daher führen wir den Samstag normal gemäss Stundenplan durch.

Workout Of The Day

18 Minutes AMRAP:
20 alternating Dumbbell Snatch (22.5/15)
15/12 Calories on the Assault Bike
20 Single Dumbbell Box Step Ups (24/20“)
7 Bar Muscle-Ups

Advanced Training

A) For Time:
9 Ring Muscle-Ups
20m Front Rack Walking Lunges
7 Ring Muscle-Ups
20m Front Rack Walking Lunges
5 Ring Muscle-Ups
TimeCap 10 Minutes

B) Clean Technique:
5 Sets of:
3 Clean Lift-Off
3 Muscle Clean
3 Power Clean into Front Squat
3 Tall Clean
3 Push Jerk

C1) Clean:
8×2
work up to a heavy touch and go double in 8 sets

C2) On the 2:00 x 6 Rounds:
80%/4 Power Clean & Jerk
% of heaviest double in C1)

D) For Time:
30m Sled Pull (heavy)
15 Dumbbell Deadlifts (heavy)
12 Dumbbell Hang Power Cleans (heavy)
9 Dumbbell Jerks (heavy)
go as heavy as possible with the Dumbbells. Use the same Dumbbells for all 3 movements. Wear a 9/6kg weight vest if possible