9.10.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
12x Split Jumps +
10m Forward Bear Crawl +
5x Burpees +
10m Reverse Bear Crawl
5 rounds
Rest while partner goes
Then:
EMOM x 30
1. 15x American KBS (53/40)
2. 15x Wall Ball
3. 40s Bent-Body Hollow
4. 15/12 Calorie Row
5. Rest
6 rounds (30 mins)
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
B/F Squats, 4×10 @ 70%
Deadlifts, 5×8 @ 75%
Strict/Bench Press, 3×10 @ 73%
Then:
Cool Down with Core work

 

 

CROSSFIT
3 rounds:
12x Alt. Pistols +
2x Legless Rope Climbs
Then:
Snatch Complex warm-up
Then:
Tempo Snatch (slow pull from floor to knee) + Snatch Balance + OHS
5 sets, climbing
Then:
10′ AMRAP
3x Deadlifts (315/215) +
10x Burpee/Box Jumps (30/24)
Then:
Cool Down

 

 

PHOTOS