7.12.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m For + 5m Rev
10m For + 10m Rev
15m For + 15m Rev
This is one set, do 3
Rest while partner goes
Then:
EMOM x 30
1. 12x Box Jumps
2. 5-8x Strict Pull-ups
3. 30x Shoulder Taps
4. 12x Alt. DB Snatches
5. 100′ Prowler Sprint
6. Rest
Then:
Cool Down

 

 

 

STRENGTH
BB Strict Press
10-10-8-8-6-6-4-4-2-2 AHAP
Same weight for 10s, add for 8s, add for 6s, etc.
Then:
4×10 DB Bent Over Rows, across
Between each set perform 10x Push-ups, hands on DBs
Then:
Bench Dips
8x (:20/:10)
Then:
Cool Down with Rotator Cuff Work

 

 

 

CROSSFIT
3 rounds:
ME RMU or Strict Dips +
30 sec Calf stretch on box +
30sec Couch Stretch
Then:
Clean warm-up
Then:
Clean and Jerks
6-5-4-3-2-1
Then:
3 rounds for time
8 Front Squats, AHAP (185/115)
15 Box Jumps @ 30/24
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Thomas fighting through his eight Front Squats.