11.3.17 Training Sessions (3)

 

GENERAL FITNESS
4 rounds of:
150m Sandbag Ruck, anyhow +
10x DB Burpee/Box Step-ups @ 24/20″
Right into…
21-15-9
DB Hang Clusters +
Calories, any machine
Right into…
2 rounds of:
20x Box Jumps @ 24/20 +
20x KBS @ 55/40 +
20x 2-Ct. Mountain Climbers
Right into…
80x Alternating DB Snatch @ 50/30
EMOM: 5x Burpees
Then:
Fall Down

 

 

 

STRENGTH
3×20 Alternating Explosive Box Step-ups
Then:
Back Squats
10-8-6-8-10
Then:
10x (each) Lateral Box Step-ups + with Crossover Lunge at bottom +
10x (5 each) One-Legged KB RDLs
3 sets
Then:
3x “Tempo” Goblet Squats (10/10/10)
A few sets to cool down

 

 

 

CROSSFIT
“You go, I go”
6x150m Sprint (3 each alternating)
Right into…
20 rounds of…
1x RMU +
3x DL @ 225/155 +
5x HSPU
Then:
6x150m Sprint (3 each alternating)
Right into…
20 rounds
1x Clean @ 225/155 +
3x T2B +
5x Burpee/Bar Hop
All for time

 

 

PHOTOS

FYF.