7.14.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 14
1. 10 Calorie Ski Erg
2. 15x KBS @ 53/40
Then:
60′ DB Farmer’s Carry @ 2×70/50 +
1-10 KB Headcutter @ 53/40 + Strict Push-up Ladder
Round 1: 100′ DB Farmer’s Carry + 1x KB Headcutters + 1x Push-up
Round 2: 100′ DB Farmer’s Carry + 2x KB Headcutters + 2x Push-ups, etc.
Continue to 100′ Farmer’s Carry + 10x KB Headcutters + 10x Push-ups
Then:
Cool Down

 

 

 

STRENGTH
German Body Comp
A1 10-12x Sumo Deadlifts
A2 10-12x Seated DB Shoulder Press
10′ AMRAP
Then:
B1 10-12x DB Box Step-ups
B2 6-8x Chin-ups
10′ AMRAP
Then:
C1 10x (each) One-Arm Row
C2 10-12x Supinated-Grip Triceps Extensions
C3 6-8x L-Sit to Knee Extensions
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
GP Games 17.3
Rx:
14 ‘AMRAP, then minutes 14-18 find a 1RM Thruster
45 cal Rows
35 Dubs
25 Wall Balls 20/14#
15 HSPUs

Intermediate:
45 cal Row
35 Dubs
25 Wall Balls 20/14#
15 HSPUs- allowed ab mat no plates

Scaled
45 cal Row
35 single unders
25 Wall Balls 16/10#
15 HRPU

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

KB Windmills. One of the more telling movements we do in the gym.