3.27.17 Training Sessions (3)

GENERAL FITNESS
1-8-1 Box Jump Ladder @ 30/24″
Then:
5-minute each station:
M.E. DB Burpee/Box Step-ups @ 2×30/20
M.E. Row for calories
M.E. Wall Ball @ 20/14
M.E. KBS @ 70/50
Rest 2:00 between each set, 28 total minutes
Then:
Cool Down

 

STRENGTH
2x (5-3-1) Deadlift Waves
Then:
4×5 Strict Press, climbing
With best load do 3xM.E. Supinated-Grip Bent-Over Rows
Then:
3×10 KB Front Rack Cyclist Squats
Then:
Cool Down

 

CROSSFIT
Pull-up Conditioning:
Elite: 15-20-25-20-15-UB
Pro: 5×10 UB
Amateur: 40 total in as few sets as possible
Then:
Snatch Complex
Then:
Power Snatch + Snatch Balance + OHS + Full Snatch
5 sets, climbing
Then:
100x OHS @ 135/95
Each drop = 5x HSPUs
15′ cap
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

The fight…