5.15.17 Training Sessions (3)

 

GENERAL FITNESS
Against a 25 minute clock:
0:00 – 5:00        500m Row + 30x KBS
5:00 – 10:00      15-12-9 DB Thrusters + Burpees
10:00 – 15:00    750m Ski Erg
15:00 – 20:00    Accumulate a 2:00 L-Sit
20:00 – 25:00    900m Run (3 laps)
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts (one lower, one upper):
84%x4x3
84%xAMRAP
OR
5×3, AHAP
Then:
2×8 Seated DB External Rotation
Then:
Cool Down

 

 

 

CROSSFIT
3 rounds of…
10x Ring Dips +
16x Shoulder Taps +
10x Alternating Pistols
Then:
Snatch Complex
Then:
Snatch
3@65%
3@75%
2@80%
2×1 @ 80%
Then:
30 reps each for time:
Box Jump Overs
T2B
DB Snatch
C2B Pull-ups
Burpees

COACH’S COMMENTS
N/A
PHOTOS

Activation work for the glutes prior to squatting.