4.7.17 Training Sessions (3)

 

GENERAL FITNESS
3x30m Walking KB Bottoms-up Press, climbing
Then:
12′ AMRAP
10x Burpees/Box Jumps @ 20/17″
15x KBS @ 60/45 +
20x Wall Ball @ 20/14
Rest 3:00 minutes
Then:
8′ AMRAP
200m Run +
12x Alt. DB Snatch @ 50/30
Rest 2:00
Then:
3′ AMRAP
Max Calories, any machine
Calories = Score
Then:
Cool Down

 

 

 

STRENGTH
Conventional Deads
5-5-5-3-3-3, climbing
Then:
3×6 Snatch-Grip Deadlifts
Then:
Hamstring work

 

 

 

CROSSFIT
In teams of two…
600m run “buy-in”
10 Alternating rounds of
5x Power Snatch @ 135/95 +
8x Pull-ups
600m run “cash out”
Then:
60x Burpee “buy-in”
10 Alternating rounds of
8x Clean and Jerks +
12x T2B
60x Burpee “buy-in”
Then:
200 DUBs “buy-in”
10 Alternating rounds of
12x Thrusters +
2x Rope Climbs
200 DUBs “cash-out”
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Diego looking comfortable during the run and DB Snatch AMRAP.