02.11.2019 - CrossFit TB

02.11.2019

Workout Of The Day

30 Rounds for Time (Team of 3):
12/9 Calories on the Assault Bike
7 Power Snatch (45/30)

Advanced Training

A1) Back Squat:
(80%/3)5
3sec eccentric

A2) Pause Back Squat:
3×10
5sec pause in bottom of every rep. aim to go as heavy as possible for every set

B) Jerk Behind the Neck:
(75%/3)5
% of 1RM Clean & Jerk

C1) Dips (Bar):
4×10-15
1:00 Rest between

C2) Incline Dumbbell Bench Press:
4×12-15
use a weight you can go for 12 reps but may fail for 15

C3) Standing Filly Press:
3×6/6

E) 3 Rounds:
15 Hip Extension
30 GHD Russian Twists
15-30sec L-Sit Hold