8.14.17 Training Sessions (3)

 

GENERAL FITNESS
EMOMonday
“CV Primer”
EMOM x 8
40′ Burpee/Broad Jumps
Then:
E2MOM x 32
1. 300m/250m Ski
2. 60s Bear-Hug Sandbag Hold
3. 12x DB Reverse Lunge + 8x Strict Press @ 2×30/20
4. 16x KBS @ 53/35, AHAP + 8x DH Pull-ups
Then:
Cool Down

 

 

 

STRENGTH
Strict Press
10-1 Ladder
Between each set do 3x Strict Pull Ups + 3x Strict T2B/K2C
Then:
With time remaining…
10x Overhead tricep extensions w/ DB
10x DB Bicep Curls
Then:
Cool Down

 

 

 

CROSSFIT
Muscle-ups: 1-2-3-4-5-4-3-2-1 UB
Then:
Snatch Complex
Then:
4×5 TnG Power Snatch
Final set use 80% best load
Then:
21-15-9
HSPU + 150m Run

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

 

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