8.24.18 Training Sessions (3)

 

GENERAL FITNESS, “FYF”
“CV Primer”
2 rounds
400m Run +
25x KBS (70/53) +
50x Walking Lunges
Then:
21-15-9
DB Hang Clean and Jerk (50/30) + 5x Wall Walks
Right into…
9-15-21
DB Squats Cleans + 10x Burpees
Then:
Cool Down with 100x DB Floor Press. Each drop = 20x Split Jumps

 

 

STRENGTH
“Punch Drunk,” in reverse
10x Bench Press @ BW
20x Strict Chin-ups
30x Dips
40x Bench Reverse Hypers
50x Ab-Mat Sit-ups
60x BB Biceps Curls (45/35)
70x Strict Push-ups
80x Alt. KB Reverse Lunges (30/20)
90x BB Strict Press (45/35)
100x Russian KBS (70/53)
45′ Cap
Then:
Cool Down

 

 

CROSSFIT
10-1 Power Snatch Ladder
As reps decrease, increase load
50x DUBs between each rung.
Then:
Cool Down

 

 

PHOTOS