12.02.2020 - CrossFit TB

12.02.2020

Workout Of The Day

For Time:
75/50 Calories on the Assault Bike
60 Dumbbell Thrusters (22.5/15)
45 American Kettlebell Swings (32/24)
30 Box Jump Overs (24/20″)
15 Bar Muscle-Ups

Advanced Training

A1) Deadlift:
4×6
work up to a heavy set of 6. Tempo X140

A2) 3 Rounds:
0:30 Walking Lunges
0:30 Hip Extensions
2:00 Banded March
1:00 Rest between Rounds

B1) 8′ AMRAP:
5m Handstand Walk
6 Hang Squat Snatch (30-35% of 1RM Snatch)
3:00 Rest
B2) 8′ AMRAP:
12 unbroken Wallballs (9/6)
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead (40-45% of 1RM Clean & Jerk)
3:00 Rest
B3) 8′ AMRAP:
35 unbroken Double Unders
5m Overhead Front Rack Walking Lunges
35 unbroken Double Unders
5m Overhead Front Rack Walking Lunges