4.27.18 Training Sessions (3)

 

GENERAL FITNESS
“Happy 47th Birthday Brian Harfe”
EMOM x 47
12x Burpees
15x KBS (53/40)
20x Squats
15x KBS
8x DB Curtis P’s (30/20)
20x Squats
10 Calories (athlete chooses machine)
45s Bent-Body Hollow (BBH)
12x Burpees
8x DB Curtis P’s
10 Calories
8x DB Curtis P’s
10 Calories
45s BBH
15x KBS
20x Squats
8x DB Curtis P’s
15x KBS
20x Squats
8x DB Curtis P’s
8x DB Curtis P’s
10 Calories
12x Burpees
20x Squats
12x Burpees
20x Squats
10 Calories
20x Squats
10 Calories
8x DB Curtis P’s
45s BBH
12x Burpees
20x Squats
20x Squats
8x DB Curtis Ps’
10 Calories
15x KBS
45s BBH
15x KBS
12x Burpees
12x Burpees
15x KBS
12x Burpees
45s BBH
45s BBH
20x Squats
10 Calories
Then:
Fall Down

 

 

STRENGTH
Banded Glute Warm Up
-then-
Deadlifts
5 Rounds – same weight across
3 Deadlifts + 20s Hold on last rep
-then-
3 Rounds
10 KB Sumo Squats
10 Lateral Lunges (5/5)
-then-
5 rounds outside
5 Sandbag Deadlifts/cleans
5 Sandbag Squats
*For the deadlifts, its pretty much just picking the sandbag up and setting it down without dropping it (TnG)
Then:
Cool Down

 

 

CROSSFIT
35′ AMRAP
20x Power Snatches +
20x Box Jumps +
20x OHS +
20x Burpee Bar Hops
20x Full Snatch
250m Run

 

 

PHOTO