6.16.17 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
12′ AMRAP #1
15m Farmer’s Carry +
15m Sprint with rope +
15m Rope Pull +
15m Sprint with rope +
15m Rope Pull +
15m Farmer’s Carry
Alternate rounds with a partner

12′ AMRAP #2
12x DB Deadlifts @ 2×50/30 +
9x DB Front Squats +
6x Shoulder-to-Overhead
Alternate rounds with a partner

12′ AMRAP #3
7/5 Calorie Assault Bike +
6x Burpees
Alternate rounds with a partner

 

 

 

STRENGTH
3×5 Single-Leg Off-Box Squats
Then:
Front Squat Mobility Prep – 8 mins
Then:
2x (5-3-1) Front Squats Wave
Then:
3x20s Heavy Supports, AHAP
20s should be a very tough!
Then:
300yd Sandbag Bear Hug Carry with as few drops as possible

 

 

 

CROSSFIT
3x300m Sprints
P1 Run
P2 Hold Plank
P3 Rest
Then:
“Tabata This”
8x (20s Work + 10s Rest):
Calories on the C2 Rower
Wall Balls, hold ball during “rest”
DUBs
KB Reverse Lunge, hold KBs during “rest”
Then:
10-minutes of Goat Skill Work

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Come out tonight and support my man Bob. We’re doing a fundraiser raffle and Throwdown to celebrate his trip back to the CrossFit Games.