7.5.17 Training Sessions (3)

 

GENERAL FITNESS
8′ AMRAP, steady
15m One-Arm Farmer’s Carry, left +
5x Goblet Squat +
15m One-Arm Farmer’s Carry, right +
5x Gobet Squat
Then:
“Tabata This”
8x (20s Work + 10s Rest)
Assault Bike
Battleropes
H2H KBS
Burpees (>5)
Ski Erg
Dead Hang
Then:
Cool Down

 

 

STRENGTH
4×4 Single-Leg KB Deads, climbing
Then:
5×2 Paused (3 sec) Front Squats, climbing
Then:
12x DB Cyclist Squats +
12x DB Bent-Over Rows
3 sets
Then:
4x (20/10) Slideboard Hamstring Curls
Rest 2:00, repeat
Then:
Cool Down

 

 

 

CROSSFIT
HSPU
15-12-9-6-3
Then:
Clean Warm-up
Then:
15 minutes of practice…
Power Clean + Push Jerk + Full Clean + Split Jerk
Then:
E2MOM x 7 rounds
5x Deadlifts @ 275/215 +
10x Box Jumps @ 30/24″
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS