2.21.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
2x (1-4) Wall Walks
Then:
8′ AMRAP #1
150m Run +
16x Sledgehammer Strikes
Rest 2:00
Then:
8′ AMRAP #2
5x DB Curti Ps (30/20) +
20s L-Sit
Rest 2:00
Then:
8′ AMRAP #3
8/6 Calorie Assault Bike +
30m KB Bottoms-up Waiter’s Carry, AHAP (switch at 15m mark)
Then:
Cool Down

 

 

STRENGTH
3×8 Cuban Press
Then:
5x BB Strict Press, climbing +
8x One-Arm DB Bent-Over Rows (anti-rotation emphasis)
5 sets
Then:
30-20-10
Dips + Ring Rows
Then:
10x DB Lateral Raises +
10x DB Front Raises
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
4 rounds, 12 minute cap
10x Burpee/Box Jumps @ 24/20 +
6x Strict Pull-ups +
15′ HS Walk (mod as needed)
Then:
Clean and Jerk warm-up
Then:
Clusters – 15′
10 reps @ 95/65
8 reps @ 135/95
6 reps @ 155/105
4 reps @ 185/125
2 reps @ 225/155
Then:
5-4-3-2-1
Legless Rope Climbs +
Clean and Jerk @ 155/105 +
100m Row between rounds
Then:
Cool Down

 

 

PHOTOS