10.23.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
150m Sprint + 150m Walk Back
4 sets
Then:
EMOM x 30
1. 20x Wall Ball @ 20/14
2. 8x “Bastards” (Burpee + Tuck Jump)
3. 40s KB Goblet Hold @ 70/53
4. 15/12 Calorie Row
5. Rest
6 rounds
Then:
Cool Down

 

 

 

 

STRENGTH, Week 7
In your two chosen lifts:
8@60%
8@70%
3×6@80%
AMRAP @80%
Then:
Cool Down

 

 

 

 

CROSSFIT
EMOM x 10
1. 50x DUBs
2. 3-6x BMUs or Strict Pull-ups
Then:
20 minutes to establish a max for day Squat Snatch
Then:
For time
50x OHS @ 135/95
Every drop = 5x Burpee/Lateral Bar Hops

 

 

 

PHOTOS

Mind your mind.