10.9.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
10x KBS + 5x Double-Clap Burpees
Then:
AMRAP x 20
2 rounds of Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
20/15 Calories Row or Ski +
5x Rope Climbs (modify as needed) +
10/8 Calorie Assault Bike +
20x Alternating DB Snatches, AHAP
Then:
Cool down with 4×5 One-Arm KB Bottoms-up Press, climbing

 

 

 

STRENGTH, De-load
In your two chosen lifts:
5×5 @ 60%

 

 

 

CROSSFIT
Skill:
4 rounds, steady (10 min cap)
10x (5 each) One-Arm DB OHS +
10x Strict Ring Dips

OLY:
Snatch Warm-up
Then:
Squat Snatch
3@60%
3@70%
2@75%
3×1@80%
Rest as needed between sets

Conditioning:
12′ AMRAP
150m Run (short loop) +
21x Wall Ball +
15x Hang Power Cleans @ 115/105 +
9x Burpee/Lateral Bar Hops

 

 

 

PHOTOS

Bottoms up!