8.7.17 Training Sessions (3)

 

GENERAL FITNESS
2x (1-4) Strict Pull-up Ladders, teams of 2-3
Elite: Add DB between feet
Rx: Unassisted
Amateur: Eccentric-Only @ 5s
Take your time and do it right
Then:
“Death by” EMOM, KBS + Burpees
10x KBS @ 53/35 + 5x Burpees
Each minute add 1 Burpees, continue to failure
10′ cap
Then:
20x Split Jumps +
10x Alt. DB Snatches, athlete chooses load
6′ AMRAP
Rest 2:00, repeat
Then:
Cool Down

 

 

 

STRENGTH
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps descend
Rest plenty between sets
Then:
If time remains
AMRAP Time remaining
10 SL Glute Bridges (on the ground)
10 Supermans

 

 

 

CROSSFIT
Muscle up work- 10 min
Elite: 30 for time
Rx: 1,2,3,2,1 UB with 15 dips afterwards
Amateur: 5×5 strict ring dips
Then:
Snatch Complex
Then:
20-min Snatch EMOM
0-2: 3 reps
2-4: 3 reps
4-6: 3 reps
6-8: 2 reps
8-10: 2 reps
10-12:  2 reps
12-14: 2 reps
14-16: 1 rep
16-18: 1 rep
18-20: 1 rep
Then:
For time: 15 min cap
150x Wall balls
Every break 10 DB snatches 50/30

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Competing is no different than life. If you want to be successful you need laser-like focus and unmatched effort.