6.19.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 10
15m Burpee/Broad Jump + 15m Walk Back
Then:
With a BB or DBs
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
20s Bent-Arm Hang on Pull-up Bar or 30s Dead Hang
4 sets, rest as needed
Then:
1-8 BB Floor Press Ladder, AHAP
Between each rung do 3x Pull-ups + 10x Jump Squats
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Activation
Then:
De-Load Week
In your two chosen lifts:
75%x3x5
Then:
4×6 Pull-ups, weighted if possible
Then:
Cool Down

 

 

 

CROSSFIT
Elite 3xME BMUs – rest 90s between each set
Rx: 3×3 Kipping C2B + BMU or Butterfly Practice
Amateur: Pull-up progressions
Then:
Snatch Complex @ 45/35
Then:
4 sets, climbing
Power Snatch + Snatch Balance + Floating Full Snatch
Then:
3×3 Snatch Pulls @ >1RM Snatch
Then:
In teams of two…
Rope Climbs + Burpee/Box Jump-Over
10-8-6-4-2
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS