9.13.17 Training Sessions (3)

 

GENERAL FITNESS
50′ Bear Crawl +
50′ Crab Walk
3 sets
Then:
12x KB Deads +
5m Farmer’s Walk +
9x KB Deads +
5m Farmer’s Walk +
6x KB Deads +
5m Farmer’s Carry
This is one set, do 3
Then:
With a partner…
“Row to Hell”
100m-200m-300m-400m-500m
Rest while partner goes
Then:
Cool Down with 2x (1-4) Strict T2B Ladders (same teams)

 

 

 

STRENGTH
3×5 Cuban Press
-then-
Strict Press
5×3
*Between each set do 8 DB Bent over rows
-then-
7×7
Dips
Strict Pull Ups
-then-
50 Push Ups in as few sets as possible

CROSSFIT
12 min EMOM:
Min 1: 2 Rope Climbs
Min 2: 12 Pistols OR 4 Box Squats per legSkill/Oly:
5 sets, climbing:
Clean + 2 Front Squats+ Split Jerk
Then:
3×2 Clean Pulls

Met Con:
For Time:
21-15-9
Power Snatch @ 75/55
Box Jumps 24/20”
PHOTOS
N/A