6.5.17 Training Sessions (3)

 

GENERAL FITNESS
300m Jog Matrix
Then:
45/15 Circuit
45s Work + 15s Transition
Assault Bike +
H2H KBS, AHAP +
Burpees +
Battle rope Knees-to-Standing, various +
Ski Erg +
Mountain Climber +
Dead Hang, every 10s perform a Strict Pull-up
4 rounds
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts…
83%x3x4
83%xAMRAP
OR
4×4, AHAP
Then:
3×10 KB Bottoms-up See-Saw Press

 

 

CROSSFIT
3x Strict C2B Pull-ups + 3x Kipping Pull-ups + 3x Bar Muscle-ups
3 sets
Then:
Snatch Complex @ 45/35
Then:
3-Position Snatch (HH, Above Knee, Below Knee Floating) – 15 minutes
Then:
200m Row +
15x Wall Ball +
10x Burpee +
5x Sandbag Clean
3 Rounds. Rest 2:00 after each round.
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
Here’s a video of the Battlerope work here.  Enjoy!