12.27.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
4x100m Sprints, increase speed each set
Walk back for recovery
Then:
10x “Flying Burpees”
20x Ab Mat Sit-ups
300m Row/Ski
40x Walking Lunges
5 rounds, FOR QUALITY
Then:
2x (1-3) Strict T2B Ladders, time permitting

 

 

 

STRENGTH
3×5 Cuban Press
3×5 Bent-Over Rev Flyes
Then:
Work up a 3RM Strict Press
Back off approx. 10%
4xM.E. sets of Strict Press
Between sets do a 20-30s Bent-Arm Hang from the Pull-up Bar
Rest 2-3 minutes between sets
Then:
100-Rep DB Floor Press Challenge
Each drop perform 10/5 Push-ups
Then:
12x DB Bent-Over Rows +
12x Seated DB External Rotation
203 sets, depending on time
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 8
Even: 30-50 DUBs
Odd: 2x Legless Rope Climbs
Then:
Snatch Warm-up
Then:
Power Snatch + Snatch Balance, 15-20′ work up
Then:
17.3
In 8:00 complete…
3 rounds…
6x C2B Pull-ups +
6x Squat Snatches @ 95
3 rounds of…
7x C2B Pull-ups +
5x Squat Snatches @ 135
Prior to 12:00 complete
3 rounds of…
8x C2B Pull-ups +
4x Squat Snatches @ 185
Prior to 16:00 complete
3 rounds of…
9x C2B Pull-ups +
3x Squat Snatches @ 225
Prior to 20:00 complete
3 rounds of…
10x C2B Pull-ups +
2x Squat Snatches @ 245
Prior to 24:00 complete
3 rounds of…
11x C2B Pull-ups +
1x Squat Snatch @ 265#

 

 

PHOTOS

Registration is LIVE. Click here to register.