8.28.17 Training Sessions (3)

 

GENERAL FITNESS
Alternate with a partner:
4x (30/30) Box Jumps +
4x (30/30) Step-up Hops +
4x (30/30) Mountain Climbers
Then:
EMOM x 21
1st minute – 6x DB Burpee/Box Steps @ 24/20, AHAP
2nd minute – 8x DB Hang Clusters (same DBs)
3rd minute – 8/10 Calories, any machine
Then:
Strict T2B + Bent-Body Hollow
10/30s, 8/30s, 6/30s, 4/30s, 2/30s
Then:
Cool Down

 

 

STRENGTH
Bench Press
5×5 Across
*Between each set do a max set of Ring Rows (everybody)*
-then-
4 Sets
10x DB Prone Rows
10x DB Seated Z Press
-then-
3 Sets
10x Dips
10x BB Curls
10x BB Grip Roll Ups
Then:
Cool Down

 

 

 

CROSSFIT
Skill Work:
Floor calf stretch 30 sec per side then
3 rounds:
5/arm DB OHS
SL box squats or pistols 16

Skill/Oly: work to a heavy single
0 – 2: 1 Power + OHS + hang squat snatch
2-4: 3
4-6: 3
6-8: 2
8-10: 2
10-12: 2
12-14: 2
14-16: 1
16-18: 1
18-20: 1

MET CON: 10 min AMRAP:
Elite:
15 Box Jumps 30/24”
10 DB Hang Squat Cleans over 50/30#
7 RMUs

Rx:
15 Box Jumps 24/20”
10 Db Hang Squat Cleans 50/30#
2 RMUs

Amateur:
15 Box Jumps 24/20”
10 DB Hang Squat Cleans 45/25#
5 Strict Ring Dips

 

 

PHOTOS

Hard to hide on the Z-Press.