13.01.2020 - CrossFit TB

13.01.2020

Strength:

Back Squat 5/5/5/5/5

Conditioning:

5 Rounds for Time:
16 Wallballs (9/6)
15/12 Calories on the Rower
16 Alternating Dumbbell Snatch (22.5/15)

Advanced Training

A1) Hang Power Snatch + Dip Snatch:
65%/2+1
70%/2+1
(75%/2+1)2

A2) Snatch Pull + Hang Snatch + Overhead Squat:
70%/1+2+2
75%/1+2+2
80%/1+2+2
(75%/1+2+2)2

A3) Muscle Snatch + Drop Snatch:
5×1+2
aim to build from last week

B) On the 3:00 x 5 Rounds:
7 Bar Facing Burpees
7 Overhead Squats
7 Strict Handstand Push-Ups