Filip Trojovsky – TRAINING –19.08.15 – competitors crossfit

In The PowerHouseBrno

 

1. Snatch Cycling
A. 3xAMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds… Me 65 kg (5-6-6)
rest 3 min.
B. 3xAMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds… With 65 kg 10-11-10
rest 3 min.

C. 3xAMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds
rest 3 min… Me 75 kg (4-4-4)
D. 3xAMRAP :20 of: OHS, same weight as “C”, with 75 kg 8-8-8 reps
rest :35 between rounds

*5 min rest

2. Squat
8 X 3 Pausing Front Squats, climbing
Each set should consist of:
Rep 1 = 5 second hold
Rep 2 = 3 second hold
Rep 3 = 1 second hold.

Me : UP to 10 kg 60-130 kg

3. Conditioning
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

Me : 4 rounds + 25 du

4. Bench

5 X 60 kg
5 X 70 kg
5 X 80 kg
5 X 90 kg
5 X 100 kg
Max X 110 kg…me : 7 reps

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