4
Aug

CrossFit TBR – CrossFit

Warm-up

Barbell CLEAN warm up (No Measure)

3 rounds, barbell only (45/35/15)

working technique

~5 deadlifts

~5 bent over rows

~5 hang power cleans

~5 front squats

~5 push press

~5 good mornings

rest between each set

TABATA PLANK (No Measure)

5 MIN TABATA

Plank

Hollow Rock

Metcon

Metcon (Time)

30 minute time cap

1 round “DT” (12 deadlifts/9 hpc/6 push press)

200 m forward track run (around the grass area)

1 round “DT”

200 m BACKWARD track run

1 round “DT”

200 m forward track run

1 round “DT”

200 m backward

1 round “DT”

200 m forward track run

RX: 155/105

RX+ “Competitive Optional”

5 HSPU (strict or kipping) after DT

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