9.18.17 Training Sessions (3)

 

GENERAL FITNESS
Happy 36th Birthday Jordan Cuffe
Standard Birthday Warm-up:
36x Lunges +
36x KBS @ 40/30 +
36 Pulls on a C2 Rower or Ski Erg or 36s Assault Bike
2 rounds
Right into…
30x Push-ups +
6x Strict DH Pull-ups
3 sets
Then:
Alt. DB Snatch @ 50/30 + Burpee/Plate Hops
30/6, 24/12, 18/18, 12/24, 6/30
36′ time cap
Then, time permitting…
36x Alternating Standing DB Biceps Curls +
36x DB Floor Press (same DBs)
2-3 sets depending on time
Males @ 2×30, Females @ 2×15-20
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
4×12 @60%

 

 

CROSSFIT
Skill Work: BMUs (10 minutes)
Elite: 4x 3 Strict C2B + 3 kipping C2B + 3 BMU (one set)
Rx: total do strict movements first then kipping then BMUs:: 10 strict C2Bs then 10 kipping C2Bs
Then 10 BMUs
Amateur: 10 strict pull ups/ C2Bs + work on kipping/ get in 20 kipping C2Bs/ pull ups: if able to do C2Bs can attempt some BMUs

Skill/Oly: (20 min)
5 sets, climbing:
Snatch Pull + Full Snatch + OHS

Met Con:
4rft:
5 Power Snatches 135/95#
10 Burpee Bar Hops
10 Ring Dips

 

 

PHOTOS