4.26.17 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
15m Burpee/Broad Jump
Then:
KB Complex
Figure 8’s, 5 each
Goblet Squat + Reverse Lunge (L) + Reverse Lunge (R) Combo, 5 each
Snatch, 5 each
ATW, 5 each
10 minutes of “Keep the KB Moving”
Then, as a group…
30s Dead Hang +
15s Rest +
30s Bent-Body Hollow +
15s Rest +
30s Mountain Climbers +
1:00 Rest
3-4 rounds
Then:
Cool Down 3×5 KB Bottoms-up Press, AHAP

 

 

CROSSFIT
3-5x Muscle-ups +
15m Handstand Walks
3 rounds, casual pace
Then:
2x Muscle Clean + 2x Front Squat + 2x Hang Clean + 2x Push Press  + Split Jerk
2 light sets
Then:
Hang Squat Clean + Full Clean + Jerk
5 sets, climbing to a heavy total
Then:
3 rounds for time:
200m Run +
8x Box Jumps @ 30/24″ +
12x KB CJ @ 2×53/32 +
16x T2B
15′ Cap
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Coach, how many days a week should I work on mobility? EVERY FUCKING DAY!