6.23.17 Training Sessions (3)

 

GENERAL FITNESS
10-minute warm-up with Coach Chris
Then:
In teams of two…
“Tag Team Row to Hell and Back”
100m-200m-300m-400m-500m +
100x Burpee/Pull-ups OR 150x Burpee/Box Jump-Overs +
500m-400m-300m-200m-100m
For time
Then:
Cool Down

 

 

STRENGTH
BB Mountain
5-10-15-10-5
Deadlift + Front Squat + Push Press
Then:
Fat-Grip DB Mountain
5-10-15-10-5|
Deadlift + Front Squats + Push Press
Then:
DB Chest Press Drop Set (4), Neutral-Grip
Start with a load that allows 10-12 reps on first set and drop by 5-10# each set
Rest fully, repeat once
Then:
100x Axle Biceps Curls @ 32/22, no penalty for dropping

 

 

CROSSFIT
EMOM x 21
1. 15/12 Cal Assault Bike
2. 8-12x HSPUs (strict or kipping)
3. 5x Sandbag Cleans
Right into…
EMOM x 21
1. 40x DUBs
2. 8-12x T2B
3. 12x Burpees
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS