8.27.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
4×4 KB TGU, climbing
Then:
10x KB Snatch, L (35/25) +
10x KB Snatch, R +
10x KB Headcutters +
1-6 Burpee/Pull-up Ladder
Then:
5-4-3-2-1 One-Arm KB Bottoms-up Press, climbing
Between each set do 30s Ring Support (preferably in rings)
Then:
Cool Down

 

 

STRENGTH, Testing for Strength Cycle
Establish a 1RM in one lower and one upper body lift
Then:
Cool Down

 

 

CROSSFIT
4 rounds:
12/10 Calorie Assault Bike +
M.E. Strict Ring Dips
Rest 90s between sets
Then:
Snatch Complex warm-up
Then:
Snatch Percentage Work:
5×60%
3×65%
3x1x70%
2 sec pause below the knee on every rep
Then:
“Karen”
150x Wall Ball (20/14) for time

 

 

PHOTOS