04.11.2019 - CrossFit TB

04.11.2019

Workout Of The Day

4 Minutes AMRAP:
9 Handstand Push-Ups
15 Toes-to-Bar
21 Power Cleans (70/47.5)
4:00 Rest
4 Minutes AMRAP:
9 Handstand Push-Ups
15 Toes-to-Bar
21 Power Cleans (62.5/45)
4:00 Rest
4 Minutes AMRAP:
9 Handstand Push-Ups
15 Toes-to-Bar
21 Power Cleans (55/40)

Advanced Training

A) Power Snatch + Overhead Squat:
65%/3+5
(70%/2+5)4
% of 1RM Snatch

B) Snatch Push Press + Snatch Balance:
(70%/2+1)2
(75%/3+1)3
% of 1RM Snatch

C1) Deficit Strict Handstand Push-Ups:
8×25% of Max Effort Strict Handstand Push-Ups
3sec eccentric, 2sec hold above bottom.

C2) Tempo Deficit Box Handstand Push-Ups:
8×35% of Max Effort Strict Handstand Push-Ups
5sec eccentric, 3sec hold in bottom position