11.13.17 Training Sessions (3)

 

GENERAL FITNESS
“Happy 55th Birthday Lelia Ginder”
19x Calories, any machine
64x BW Walking Lunges
3 rounds
19x Box Jumps @ 24/20″
64x KBS @ 55/40
2 rounds
19x Strict Pull-ups
64x 2-ct Mountain Climbers
1 round
Right into…
55x Burpee/Plate Hops (2 foot jump) +
55x Ab-Mat Sit-ups (touch in front of the feet each rep)
1 round
40′ AMRAP
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
5×5 @ 80%
Final set AMRAP
Then:
Cool Down

 

 

CROSSFIT
T2B Conditioning:
4x (20-12-8)
Between sets do 150m Jog
10′ cap
Then:
Work up to a heavy triple on OHS
Then:
3 rounds, each for time
25 Calorie Row +
15x Power Snatches @ 75/55 (sassy = 95/65) +
5x BMUs (7 Pull-ups)
Rest 2:00

 

 

PHOTOS