09.11.2019 - CrossFit TB

09.11.2019

Workout Of The Day

For Time (Team of 3):
Calories on the Ski Erg*
60 Pull-Ups
60 Synchro Box Step Ups (22.5/15)
60 Hang Power Clean (62.5/45)
Calories on the Ski Erg *
*35 for each male, 25 for each female. Sum = total for the team.
Calories can be splitted however the team wants to.

Advanced Training

A1) Back Squat:
(85%/2)5
3-5sec eccentric

A2) Alternating Front Rack Lunges:
(60%/8)5
% of 1RM Back Squat

B) Jerk Behind the Neck:
(75%/3)3
(80%/3)2
% of 1RM Clean & Jerk

C1) Single Arm Press: 4×8/8

C2) Single Arm Dumbbell Row:
3×10/10
2sec isometric at top, 3sec eccentric

C3) Barbell Z-Press:
4×6