5.8.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
5-7x Burpees every minute on the minute for 5 minutes. “Rest” in FLR position for remainder of each minute
Try to do the 7x Burpees in less than 30s
Then:
“KB Mountain”
KBS + Goblet Squat + Strict Push-ups
5-10-15-10-5
Then:
One-Arm KB Thrusters
10 reps each arm @ 35, 45, AHAP
Switch hands without putting the KB down
Rest as needed between sets
Then:
12x KB Bent-Over Row +
1:00 Prone Cobra
3 sets
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
77.5%x3x5
77.5%xAMRAP
OR
4×5 AHAP
Then:
8x BB Biceps Curl +
20x BB Grip Roll-ups +
60s Claw-Pinch DB Hold
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
45s RMUs +
15s Rest +
45s HS Hold +
15s Rest +
45s Split Jumps
3 rounds
Then:
Snatch Complex
Then:
Snatch
3@60%
3@70%
2@75%
2×2@80%
Then:
“Buy-in” 300m Run
21-15-9
Thrusters @ 115/85 +
Box Jump-Overs
“Cash-out” 300n Run

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A