4.17.17 Training Sessions (3)

 

GENERAL FITNESS
300m Run +
20x Burpee +
30x Wall Ball @ 20/14 +
20x DB Reverse Lunges @ 2×30/20 +
30x KBS @ 55/40
20x Box Jumps +
30x DB Push Press @ 2×30/20
20x Strict T2B
300m Run
1st Set: 4′ AMRAP + 2:00 Rest
2md Set: 8′ AMRAP + 4:00 Rest
For time, 15:00 cap
Then:
Cool Down

 

 

 

STRENGTH
In your chosen lifts…
75%x2x5
75%xAMRAP
Then:
Accessory work

 

 

 

CROSSFIT
Snatch Complex
5 sets climbing: 1 Power Snatch + 3 OHS
Then:
12′ AMRAP #1
200m Run +
10x Power Snatch @ 115/85 +
10x Burpee Bar Hops
Then:
12′ AMRAP #2
250m Row +
10x Ring Dips OR 5x RMUs
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS