8.3.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E2MOM x 5
Split Jump Roulette
Coach calls out a “random” number of Split Jumps. Each set is immediately followed by a 10m Wheelbarrow Walk (P2 hold feet), switch players.
Then:
“Vomit Comet”
30x Squats
15x KBS @ 70/53 +
12x Burpee +
8x Pull-ups
20′ AMRAP
Then:
In the time remaining…
50x Walking Lunges @ BW
40x Farmer’s Walking Lunges @ 15/10
30x Farmer’s Walking Lunges @ 30/20
20x Farmer’s Walking Lunges @ 50/30
10x Farmer’s Walking Lunges @ 70/50
Then:
Cool Down with foam rolling

 

 

STRENGTH
Work up to a challenging 5-rep Back Squat (3-4 sets)
Then, with that load…
EMOM x 10
3x Back Squats
Then:
Two-KB Sumo Deadlifts + Push-up
25x UB Reps, AHAP + 25x Push-ups
20 UB Reps, AHAP + 20x Push-ups
15 UB Reps, AHAP + 15 Push-ups
10 UB reps, AHAP + 10 Push-ups
Then:
15×1 DB Man-Makers (70/50)
Rest EXACTLY 30s between reps
Then:
Cool Down

 

 

CROSSFIT
Part 1:

E5MOM
400m Run +
15x Clean and Jerks @ 155/105
3 rounds

Part 2:
15’AMRAP
1000m Row “Buy-in”
In the time remaining…
15x T2B +
16x Alt. Pistols
Then:
Cool Down

 

 

PHOTOS