03.12.2019 - CrossFit TB

03.12.2019

Workout Of The Day

3 Rounds for Time:
1/0.8 Mile Assault Bike
800/640m Row
400m Run
20 Burpee Box Jump Overs (24/20″)

Advanced Training

A1) Clean & Jerk:
60%/3
65%/3
(70%/3)2
(75%/3)2
80%/3

A2) Clean Pull:
(95%/5)4
with 1sec hold at knee

B1) Pause Strict Chest-to-Bar Pull-Up:
5×1.1.1.1
2-3sec pause at top of each rep. as little rest as possible between reps, 2:00 rest between sets.

B2) Dips (Bar):
4×6-8
add weights if possible but avoid failure. Aim to build from last 2 weeks