4.25.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m For. + 5m Rev.
10m For. + 10m Rev.
15m For + 15m Rev.
Rest while partner goes
3 sets each
Then:
250m Run +
15x Strict Pull-ups +
100x Walking Lunges +
50x H2H KBS @ 70/53
100x Walking Lunges
15x Burpee/Box Jumps (24/20)
30′ AMRAP
Then:
Cool Down

 

 

STRENGTH
Glute Activation
Then:
4×10 Back Squats, climbing
Then:
4×5 PERFECT Front Squats
Then:
16x Reverse Goblet Lunges +
16x Jumping Lunges
3 rounds
Then:
3×8 (each) Single-Leg KB RDLs
Then:
Cool Down

 

 

CROSSFIT
Skill: HSPU
EMOM x 8
1. M.E. HSPUs
2. Rest
Then:
Clean and Jerk warm-up
Then:
Power Clean + Full Clean + Jerk, 15-20′
Then:
4 rounds for time:
3x BMUs +
12x KB Cleans (50/35)
12x KB Thrusters
Then:
Cool Down

 

 

PHOTOS