08.10.2019 - CrossFit TB

08.10.2019

Workout Of The Day

For Time:
60 Deadlifts (45/30)
50 Box Jump Overs (24/20″)
40 Pull-Ups
30 Power Snatch (45/30)
20 Bar Facing Burpees

Advanced Training

A) Snatch Primer:
5 Sets of
3 Muscle Snatch
3 Tall Snatch
3 Push Jerk in Snatch
work up to a moderate weight

B1) High Pull Snatch:
3×3
work up to a moderate to heavy set of 3 in 3 sets

B2) 3-Position Snatch:
(60%/1+1+1)2
(65%/1+1+1)2
70%/1+1+1
75%/1+1+1

B3) Snatch Push Press:
3×5
work up to a heavy set of 5 in 3 sets

C1) Strict Pull-Up: 50% of Max Effort Strict Pull-Up
50% of Max Effort Strict Pull-Up
40% of Max Effort Strict Pull-Up
40% of Max Effort Strict Pull-Up
40% of Max Effort Strict Pull-Up
Rest 1:00 between sets

C2) Chin Over Bar Hold:
Accumulate 1:00
aim to keep a chest-to-bar position for as long as possible.