20.11.2020 - CrossFit TB

20.11.2020

Workout Of The Day

Strength:
Shoulder Press:
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%

2 Rounds
50/35 Calories on the Assault Bike
40 Power Snatches (60-70%)
Time Cap: 20 Minutes

Home WOD

Warm-up:
3 Rounds:
30 Plate/Line Hops
20 Hip bridges followed by a 0:15 static hold
0:30 Handstand hold OR Plank hold

Bodyweight Version:
15 Minutes AMRAP:
12 Hand Release Push-Ups
24 Alternating Step Back Lunges
12 Box Jumps *STEP DOWN or Tuck Jumps

Equipment Version:
15 Minutes AMRAP:
12 Alt. Single Arm Devil’s Press
6 Strict Handstand Push Ups
12 Box Jumps (24/20″)*STEP DOWN

Accessory:
3 Sets:
10 Cat Cow
1:00 Hollow Hold
15/15 Single Leg Glute Bridges