5.17.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 12/10 Cal Ski
2. 15x Double KBS, AHAP (to belly button level only)
3. 40s Bent-Body Hollow
Then:
Alternating with a partner, 10′ AMRAP
10x Goblet Squat, AHAP + 5m-10m-15m Shuttle (no bell)
Max rounds
Then:
12x Alternating KB Reverse Lunges +
12x KB Bent-Over Row +
30s KB Rack Hold
2-3 sets, climbing
Then:
Cool Down

 

 

 

STRENGTH
Couch Stretch, 2x30s each
Then:
3×8 Bulgarian Split Squats, light and through a full ROM
Then:
4×10 Hex Bar or Farmer Bar Deadlifts, hand release in bottom
Between each set 10x Explosive Split Jumps
Then:
6x DB Reverse Lunge + 8x DB RDL
3 sets
Then:
10-minute Z-Press Challenge @ 45/35
6-8 reps every 30s for 10 minutes
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
EMOM x 12
1. 4x Strict C2B + 4x Kipping C2B
2. 15x Wall Balls
3. 12x Burpees
Then:
Clean warm-up, 2 sets light
2x Muscle Clean + 2x Front Squat + 2x Hang Clean + 2x Push Press + 1x Split Jerk
Then:
Clean Progression
3 Cleans + 1 Jerk @ 65%
3 Cleans + 1 Jerk @ 75%
3 Cleans + 1 Jerk @ 80%
2x (1 Clean + 1 Jerk) @ 85%
Then:
“Fat Diane”
21-15-9
Axle Deads @ 225/155 +
HSPUs
OR
“Awkward Diane”
21-15-9
KB Deads @ 90/70 +
HSPUs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Sassy.