7.10.17 Training Sessions (3)

 

GENERAL FITNESS
10′ AMRAP, in teams of 2
5x In-Sync Burpees +
12x Split Jumps, together but not in-sync  +
10m Wheelbarrow Walk or Bear Crawl, each
Then:
16x (8 each) KB Suitcase Lunge, AHAP +
60s rest +
10x DB Man-Makers, AHAP +
60s rest +
60s Prone Hover with Dowel Rod (hold arch position with dowel overhead) +
60s rest
5 sets
Then:
Cool Down

 

 

 

STRENGTH
Athlete choice Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down

 

 

 

CROSSFIT
M.E HSPU
Elite: Strict, Deficit or Kipping Deficit
Pro: Strict or Deficit
Amateur: Kipping
30s Lat Stretch
30s L-Sit
Then:
Snatch Complex
Then:
Snatch
5-5-3-3-1-1, climbing
Then:
For time:
400 run +
25x Burpees +
50x Pull-ups
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The dreaded Wheelbarrow Walk.