3.5.18 Training Sessions (3)

 

GENERAL FITNESS
E3MOM x 12 (3 rounds)
1. 500m Row/Ski
2. 3 rounds of Cindy (5x Strict Pull-up + 10x Push-ups + 15x Squats)
3. L-Sit (Elite accumulate 1:30, Rx accumulate 1:00, Amateur accumulate 40s)
Rest 5 minutes after 4 rounds
Then:
24x KBS @ 53/35 +
12x Goblet Reverse Lunges (same bell) +
12x Box Jumps @ 24/20
4 rounds FOR QUALITY, 15′ cap
Then:
Cool Down with Reverse Snow Angels, time permitting

 

 

 

STRENGTH
In your two chosen lifts:
6@70%
3×6@80%
AMRAP @ 80%

 

 

 

CROSSFIT
Skill: Ring Muscle-ups
Climb the ladder as high as possible in 10 minutes
1, 2, 3, 4, etc.
Start over when you miss.
If you don’t have consistent muscle-ups try to accumulate 10 total or do transitions
Then:
Snatch Complex
Then:
3-Position Snatch (HH, Above knee, Below Knee Floating)
5 sets, climbing
Then:
3 rounds
40x Wall Ball +
30x Box Jump Overs +
20x Hang Power Snatch (75/55) +
10x Burpee/Lateral Hops over BB
Then:
Cool Down

 

 

 

PHOTOS