9.7.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E3MOM x 5
150m Run +
15x Plate Snatches (45/25) +
10x Burpee/Plate Hops
Then:
“Keep Choppin”
200x Squats +
100x KBS (53/40) +
50x HR Push-ups +
50x Box Jumps +
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps
For time
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4-ways
Then:
Paused (3 sec) Front Squats
5-5-3-3-3, climbing
Then:
5-8x STRICT T2B +
30s KB Rack Hold, AHAP
4-5 sets
Then:
4×10 Hip Thrusters off bench, climbing
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
20 minutes to establish a MFD Clean and Jerk
Then:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
20′ Cap
Then:
Fall Down

 

 

PHOTOS