4.10.17 Training Sessions (3)

 

GENERAL FITNESS
Box Jump Warm-up:
4x (30/30) Box Jumps +
4x (30/30) Explosive Step-up Hops +
4x (30/30) Mountain Climbers
Then:
250m Row or Ski (Males < :50s, Females <:60s) +
12x “Quick” Whipsmash +
60s Rest
10 rounds
Then:
Cool Down

 

 

 

STRENGTH
Work up to a 1RM in a lower body and upper body lift
Then:
Cool Down

 

 

 

CROSSFIT
HSPUs, 10 minute cap
Elite: 21-18-15-12-9-6-3
Rx: 5×10
Amateur: 25 total reps
Then:
Snatch Complex
Then:
15-minutes to establish a max for day Snatch
Then:
12′ AMRAP
30m Farmer Lunge, AHAP +
10x Ring Dips
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

It’s always good when you start the day with a PR.