7.14.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Tabata Mountain Climbers: 8x (20s work + 10s rest)
Then:
30x KB Deadlifts, AHAP +
5x Wall Walks
4 rounds FOR QUALITY
Then:
10x Two-KB Front Rack Alt. Reverse Lunges (maintain an upright torso throughout) +
5x Strict T2B
4 rounds FOR QUALITY
Then:
50x DB Snatch (50/35)
EMOM x 5 Burpees
For time
Then:
Cool Down

 

 

STRENGTH
4×10 KB Box Step-ups, climbing (only requirement is full extension of top leg before second foot touches box)
Then:
Work up to a 3RM Double-Overhand TnG Axle Deadlift (3-4 sets)
Then, with that load…
3xM.E. TnG Variable-Grip Deadlifts
Then:
30s Heavy Front Support (405/225)+
M.E. Strict Pull-ups
Do as many sets as necessary to complete:
Elite: 30 reps
Pro: 20 reps
Amateur: 10 reps (30x Horizontal Ring Rows)
Then:
Cool Down

 

 

CROSSFIT
“Sorority Rush”
Grace
30x Clean and Jerks (135/95)
Then:
Fran
21-15-9
Thrusters (95/65) +
Pull-ups
Then:
“Nancy”
400m Run +
15x OHS (95/65)
Then:
Cool Down

 

 

PHOTOS
N/A