10.30.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
8′ AMRAP
5x In-sync Burpees +
10x Split Jumps +
15m Wheelbarrow Walks, switch (sub Bear Crawl if needed)
Then:
60s Assault Bike +
60s Rest
60s H2H KBS, AHAP +
60s Rest
60s DB Thrusters @ 2×30/20 +
60s Rest
60s Bent-Body Hollow +
60s Rets
3 sets
Then:
Cumulative Dead Hang
Elite – 5:00
Rx – 3:00
Amateur – 2:00
Each drop do 10x Walking Lunges @ BW
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
8×70%
8×75%
6@80%
6@85%
AMRAP @75%

 

 

CROSSFIT
Skill:
Elite – 3x Strict C2B + 3x Kipping (not butterfly) + 3x BMU
Rx: 3x Strict Pull-ups + 2x KippingP Pull-ups + 1x BMUs or attempt
Amateur: 10x Pull-ups, then work on C2B Kipping

OLY:
4x Muscle Snatch + 4x OHS + 4x Drop Snatch + 4x SOTS Press
Then:
Snatch + Snatch Balance + OHS

Conditioning:
2RFT
30x DB Reverse Lunges (front rack0 @ 2×50/30 +
20x Alt. DB Snatches +
10x HSPUs

 

 

PHOTOS

Black Friday Special #2 released. These deals will only be available between Nov 24-27.