5.24.17 Training Sessions (3)

 

GENERAL FITNESS
“Partner 8′ AMRAP Primer”
Partner Deck Squats,  5 each
Alternating Crawl Under + Jump Over, 5 each
5x In-Sync Burpees
Then:
Mini-Circuit #1
8x Goblet Squat @ 60 +
6x Goblet Squat @ 70 +
4x Goblet Squat @ 80 +
30s ALL-OUT Interval, any machine +
60s Rest
4 sets
Then:
8x KB Strict Press @ 2×30 +
6x KB Strict Press @ 2×40 +
4x KB Strict Press @ 2xAHAP +
30s ALL-OUT Interval, any machine (different than above) +
60s Rest
4 sets
Then:
Claw-Pinch DB Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down

 

 

 

STRENGTH
“Partner 8′ AMRAP Primer”
Partner Deck Squats,  5 each
Alternating Crawl Under + Jump Over, 5 each
5x In-Sync Burpees
Then:
Strict Press, dead-stop
8-8-4-4-2-2
Then:
3x20s “HAF” Front Squat Supports
Rest plenty between sets
Then:
4x (20/10) Slideboard Mountain Climbers
Rest 2:00, repeat
Then:
Cool Down

 

 

 

CROSSFIT
T2B Conditioning
M.E. T2B + 10s Rest + 3-5 additional reps
4 sets, rest 90s between sets
Then:
Clean warm-up
Then:
Power Clean + 2x Hang Cleans + Jerk
5 sets, climbing
Then:
“Amanda”
9-7-5
RMU + Squat Snatch @ 135/95

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS