5.12.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
This is one round, do three
Then:
In teams of three…
80x DB Snatches @ 50/30
100 Calories, any machine
600m Sandbag Carry @ 150/100#, anyhow
3 rounds for time
38′ cap
Then:
Cool Down

 

 

 

STRENGTH
2×5 Weighted Dislocates
Then:
3×6 DB Cuban Press, light to warm-up
Then:
Work up to a challenging 4-rep BB Strict Press
Then, with that weight…
M.E. Strict Press + 2-3x Push Press
3 sets
Then:
100x DB Floor Press @ 2×50/30
Every drop = one round of Cindy
12′ cap
Then:
Cool Down

 

 

CROSSFIT
200m DB/KB Farmer’s Carry- every drop = 3 burpees BEFORE picking up
40 Wall Balls
50 Dubs
200m DB/KB Farmer’s Carry- every drop = 3 burpees BEFORE picking up
30 Wall Balls
50 Dubs
200m DB/KB Farmer’s Carry- every drop = 3 burpees BEFORE picking up
20 Wall Balls
50 Dubs
200m DB/KB Farmer’s Carry- every drop = 3 burpees BEFORE picking up
10 Wall Balls
50 Dubs
Rest a bit, then:
“You go, I go” format
200m Sprint +
21x DB Thrusters +
21x Burpees +
200m Sprint +
15x DB Thrusters +
15x Burpees +
200m Sprint +
9x DB Thrusters +
9x Burpees
Then:
Fall Down 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS