10.16.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of three…
10 minute Row, Ski, Assault Bike Relay
On the C2 Rower and Ski Erg switch every 20 pulls
On the Assault Bike switch every 30s
Record calories
Then:
“Big Five 55”
1-10 Ladder of the following:
KBS @ 70/53 +
Strict Push-ups +
Strict, Dead Hang Pull-ups +
Box Jumps @ 30/24 +
Burpees
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts:
8@65%
8@75%
6@80%
6@85%
6@80%
Then:
Cool Down

 

 

 

CROSSFIT
Warm-up, 5-8 minutes
Then:
Snatch warm-up
4 reps each:
Muscle Snatch +
OHS +
Drop Snatch +
SOTS Press +
Duck Walk +
Tall Snatch
Then:
Building off of last week:
3@60%
3@70%
2@75%
1@80%
2×1@90%
If you’re new just practice for 20′
Then:
EMOM x 21
1. 15/12 Calorie Row
2. 10x Thrusters @ 115/85
3. 12x Burpees

 

 

 

PHOTOS

Met with Kev Mac this weekend. We’re beyond excited to teach this upcoming mobility workshop. Should have a video out by this Wednesday.