12.4.17 Training Sessions (3)

 

GENERAL FITNESS
Against a 30-minute clock:

0:00 – 10:00
Elite – 7 rounds of Cindy (5x Pull-ups + 10x Push-ups + 15x Squats)
Rx – 5 rounds of Cindy

10:00 – 20:00
2000m Row/Ski or 90/70 Calorie Assault Bike

20:00 – 30:00
21x DB Hang Squat Cleans @ 2×30/20 +
150m Run +
15x DB Hang Squat Cleans +
150m Run +
9x DB Hang Squat Cleans +
150m Run
6x DB Hang Squat Clean +
150m Run
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
2×90%
1×92%
1×95%
1×95-99%
1×95-99%
No misses, no max out attempts.

 

 

CROSSFIT
EMOM x 12
Even: 5x Strict HSPUs
Odd: 16x DB Snatches @ 50/30
Then:
Snatch warm-up
Then:
Snatch Pull + Power Snatch + 2x OHS
5 sets, climbing
Then:
“Amanda”
9-7-5
Ring Muscle-up +
Squat Snatch @ 135/95

 

 

 

PHOTOS

Join us on Sundays at the football stadium. All are welcome.