6.12.17 Training Sessions (3)

 

GENERAL FITNESS
10-minutes of alternating 60m sprints (30m out, 30m back)
Rest fully, then:
EMOM x 30
1. 15x KBS, AHAP
2. 12x Reverse Goblet Lunge, same KB
3. 10x Burpees
4. 15/12 Calories, any machine
5. Rest
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts:
93%x3x1
93%xAMRAP
Then:
4x (30/30) Slideboard Mountain Climbers
Then:
Cool Down

 

 

 

CROSSFIT
Snatch Complex @ 45/35
Then:
Squat Snatch E2MOM
0-2: 3 reps
2-4: 3 reps
4-6: 3 reps
6-8: 2 reps
8-10: 2 reps
10-12: 2 reps
12-14: 2 reps
14-16: 1 rep
16-18: 1 rep
18-20: 1 rep
Then:
300m Run +
21-15-9
Thruster + Burpee/Bar Hops
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A