12.15.17 Training Sessions (3)

 

GENERAL FITNESS
“Keep Choppin, squared”
In teams of two…
200x Squats +
100x KBS @ 53/35 +
50x HR Push-ups +
50x Box Jumps @ 24/20″ +
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps +
25x HR Push-ups +
50x KBS +
100x Squats +
50x Box Jumps +
50x Push-ups +
100x KBS +
200x Squats
Every 6 minutes run 150m
All for time

 

 

 

STRENGTH
Glute activation
Then:
Front Squat prep – 5 minutes
Then:
5×6 Front Squats + 20s Pause at the top of final rep, climbing
Then:
8x BB RDLs +
30s Plate Pinch Hold, AHAP
4 sets
Then:
(30/30) Split Jumps
Continue until you reach 100 reps or 10 rounds
Then:
Self-Care

 

 

 

CROSSFIT
0:00 – 10:00: 

21-15-9
KB Thrusters @ 2×53/35+
C2B Pull-ups

10:00 – 20:00
50-40-30-20-10
DUBS + 150m Run

20:00 – 30:00
Axle Deads @ 2×45/45 + 25 each side
Strict HSPUs

30:00 – 40:00
100x OHS @ 95/65
Every drop = 3x Burpees

 

 

PHOTOS