8.13.18 Training Sessions (3)

 

GENERAL FITNESS
“Happy 42nd Birthday Jen Hernandez”
42′ AMRAP
Player gets 1:00 on a C2 Rower or Assault Bike with the goal of 42 calories.
Make up the difference in calories with:
1. Wall Ball (20/14)
2. Burpees
3. Alt. DB Snatch (50/30)
Between each movement (before you get back on the rower/bike) do a 150m “Recovery Jog.”
Then:
Cool Down

 

 

STRENGTH
Banded Glute Bridges, 3×12
Then:
Back Squat Strength
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decline
Between each rung do one of the following:
1. Pegboard (ascent/descent)
2. L-Sit Rope Climb
3. 3-5x Strict Pull-ups
4. 3x “Tall” Box Jumps
Then:
Cool Down

 

 

CROSSFIT
4 rounds for QUALITY:
8x Strict T2B +
1ox Alt. Pistols
Then:
Snatch complex warm-up
Then:
Squat Snatch:
3×66%
3@70%
3×2@75%
Then:
10-15-20 DB Thrusters (50/30) +
150m run
Then:
Cool Down with Couch Stretch and Hollow Holds

 

 

PHOTOS