11.20.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
250m Jog
2×5 Band Tears
2×5 Dislocates
Then:
2 rounds of…
10x Supermans
10/10 Fire Hydrants
6x Lunge + Spider + Twist
5x Burpees
2-3x Strict Pull-ups
Then:
2x20s Bretzel Stretch
Then:
35′ AMRAP
400m Run (large lap + small lap)
Immediately followed by…
3 rounds of:
5x Strict Pull-ups +
10x HR Push-ups +
15x Squats
Immediately followed by:
500m Row or Ski Erg +
15x Burpees +
Accumulate 60s Sandbag Bear-Hug Hold @ 150/100
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts:
5 @ 80%
5 @ 82.5%
5 @ 85%
3×3 @ 87.5%
Then:
Cool Down

 

 

 

 

CROSSFIT
Skill: BMU
Elite: 10x Strict Pull-ups + 2×10 UB C2B Pull-ups + 5×5 BMU
Rx: 5x Strict C2B + 3×5 Butterfly/Kipping Pull-ups + 10-12x BMU (partition as needed)
Amateur: 10x Strict Pull-ups+ 4×5 Butterfly/Kipping Pull-ups + Practice BMUs
Then:
Snatch – 20 minutes
Snatch warm-up
Then:
3@60%
3@70%
2@75%
1@80%
2×1@85%
Then:
4 rounds:
20x Wall Ball @ 20/14 +
15x T2B +
10x DL @ 225/155

 

 

PHOTOS
N/A