12.10.2019 - CrossFit TB

12.10.2019

Workout Of The Day

24 Minutes AMRAP (Team of 3):
50 Calories on the Ski Erg
25 Overhead Squats (45/30)
25 Dumbbell Push Press (22.5/15)

Advanced Training

A) Back Rack Reverse Lunges:
4×6/6
work up to a heavy set of 6 reps for each leg (not alternating) in 4 sets

B1) Single Arm Press:
3×10/10
work up to a heavy set of 10 for each arm in 3 sets

B2) Dumbbell Push Jerk:
4×3
work up to a heavy set 3 in 4 sets

B3) Push Jerk:
4×2
work up to a moderate to heavy set of 2 in 4 sets

C) 3 Rounds:
6 Strict Toes-to-Bar
15sec L-Sit Hold
10 Hollow Rocks