3.22.17 Training Sessions (2)

 

GENERAL FITNESS
KB Deadlift
12 reps + 5m carry
9 reps + 5m carry
6 reps + 5m carry
3 sets, climbing to a AHAP
Then:
30′ AMRAP
With a partner, alternate each exercise…
5x Rope Climbs / 20x Wall Ball / 10x Burpees
4x Rope Climbs / 30x Wall Ball / 20x Burpees
3x Rope Climbs / 40x Wall Ball / 30x Burpees
2x Rope Climbs / 50x Wall Ball / 40x Burpees
Then:
Cool Down

 

 

 

CROSSFIT
2x Muscle Clean +
2x Front Squat +
2x Hang Clean +
2x Push Press +
Split Jerk
3 light sets
Then:
4×5 TnG Power Clean and Jerk, climbing
Then, with 80% of your best weight do M.E.
Then:
In teams of two…
100x Thrusters @ 95/65
Before the player can begin Thrusters they must complete 15x Pull-ups
Then:
2x300m Run (you go, I go)
Then:
100x AKBS @ 50/35
Before the player can begin KBS they must complete 15x T2B
Then:
2x300m
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Dip. Drive.

Finish.