8.30.17 Training Sessions (3)

 

GENERAL FITNESS
KB Windmills @ 3030 tempo
3-3-3-3, climbing
Then:
Review TGU technique
Then:
12x DB RDL + 9x DB Front Squat + 6x DB Push Press, AHAP
Rest 60s
6x (3 each) KB TGU
60s Rest
12x Plank-to-Elbows
60s Rest
4 rounds
Then:
Cool Down

 

 

 

STRENGTH
3×5 Cuban Press
-then-
Strict Press
6×3 Climbing
*Between each set do 8 Alt DB Rows(8 each side)*
(Row with 1 arm at a time while they hold the other DB in the “up” position)
-then-
50 Strict Pull Ups (50 ring rows in a position that doesn’t allow more than 15 reps at a time).
*Every Drop is 10 Push Ups*
-then-
3 Sets
10 DB Ext Rotations
10 Bent Over Reverse Flys

 

 

 

CROSSFIT
Skill Work:
2×25 SINGLE unders

Then 3 rounds:
ME UB DUBS -> ME UB Pull Ups
Rest- track scores!!

Strength/oly: work to a heavy single
0 – 2: 3 Squat Cleans + Jerk
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:
3 rounds: 100m Row Sprint
Every second = 1 HSPU
Sassy folks do strict

 

 

 

PHOTOS