05.11.2019 - CrossFit TB

05.11.2019

Workout Of The Day

For Time:
15 Bar Facing Burpees
50 Overhead Squats (45/30)
35/25 Calories on the Assault Bike
40 alternating Dumbbell Snatch (22.5/15)
35/25 Calories on the Rower
30 Thrusters (45/30)
15 Bar Facing Burpees

Advanced Training

A) Clean:
(75%/3)3
(80%/2)2

B) Power Clean + Push Press + Push Jerk:
(60%/2×2+1+1)2
(65%/2×2+1+1)4

C1) Strict Pull-Up:
6×25% of Max Effort Strict Pull-Up
peak pull. Pull as high as possible every rep. 2sec pause at 90degrees on the way up and down and 2sec pause at top

C2) Dips (Bar):
3×10-15
1:00 Rest between

C3) Single Arm High Pull:
3×8/8
1:00 Rest between

C4) Overhead Static Hold:
Accumulate 1:30 in a few sets as possible with 30% of 1RM Clean & Jerk