5.11.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
2x250m Run (sub 20/15 cal Assault bike per 250m) +
45x (3:3) DB Curtis Ps’ (30/20) +
2x250m Run +
150x HR Push-ups, partition as you see fit +
2x250m Run +
80x (10:10) KB Thrusters (45/30) +
2x250m Run +
50x Strict, DH Pull-ups (70x Ring Rows) +
2x250m Run +
200x KBS (53/40), partition as you see fit
40′ AMRAP
Then:
Cool Down

 

 

STRENGTH
3×5 Off-Box Single-Leg Squats
Then:
5×4 Front Squats (pause on the 1st and 3rd rep of each set), climbing
Rest as needed between sets
Then:
5x BB Good Mornings (fairly light, go for a stretch) +
10x Strict DB Box Step-up
4 sets
Then:
20x (10/10) DB Split Squats +
20x Split Jumps
3 sets
Then:
Cool Down

 

 

CROSSFIT
42′ EMOM
First 21 minutes
1. 12 Cal Row
2. 12x DB STO (50/30)
3. 12x Burpees

Second 21 minutes
1. 150m Run
2. 12x HSPUs
3. 12x DB Snatch (50/30)

 

 

PHOTOS