7.31.17 Training Sessions (3)

 

GENERAL FITNESS
Group Warm-up, 5-8 minutes
Then:
5 minute Interval @ 20s Hard + 10s Easy, record calories
Rest 5:00 minutes
Then:
6′ AMRAP
4x Strict Pull-ups +
12x Squats
Rest 4 minutes
Then:
5 minute Interval @ 20s Hard + 10s Easy, record calories again
Rest 5:00 minutes
Then:
6′ AMRAP
10x Reverse Goblet Lunge +
5x Burpee/Tuck Jumps
Then:
Cool Down with 2×20 Reverse Snow Angels

 

 

 

STRENGTH
Bulletproof Shoulder Series
Then:
Work up to a heavy 8 on Strict Press
Then, with 10% of that load
50-rep Strict Press Challenge
Each drop do 10x DB Bent-Over Rows
Then:
1-10 DB Floor Press + 5x Pull-ups
Then:
Cool Down

 

 

 

CROSSFIT
3 rounds…
Elite: 3×12 Strict Ring Dips
Rx: 3×8
Amateur: 3×5
Between each set perform 10s HS Hold + 3x Strict HSPU + 3x Kipping HSPU + 10s HS Hold
Then:
5×3 Snatch, climbing
Then:
“Helen”
3RFT
400m Run +
21x Pull-ups +
12x KBS @ 53/335

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Back knee kisses the floor each rep. Stay tall.