7.21.17 Training Sessions (3)

 

GENERAL FITNESS
I.W.T.

Phase I:
12x KB Thrusters, AHAP +
4x (20s HARD Effort + 10x Easy) Interval +
2:00 Rest
3 sets
Rest fully
Then:
Phase II:
15x KB Deadlifts, AHAP +
4x (3x Tuck Jumps + Step-up Hops the remainder of each 30s block)
2:00 Rest
3 sets
Rest fully
Then:
Phase III:
100x DB Floor Press in as few sets as possible
Every time you have to stop two 6x Explosive Prowler Chest Presses, empty
Then:
Cool Down

 

 

 

STRENGTH
3×10 Box Step-ups, Strict
Then:
3 sets to find an 8RM Back Squat
OR
4×8 Back Squats, climbing
Then:
10-1
“Tall” Box Jumps +
Speed Skater Jumps (each)
Then:
3×10 Weighted Glute Bridges off bench, climbing
Then:
Cool Down

 

 

 

CROSSFIT
GP Games 17.4
3-6-9-12-15-18
Hang Power Cleans @ 135/95 +
Shoulder-to-Overhead +
T2B
20′ time cap

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS