9.17.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 12x KBS (53/40) + 20x Toe-Taps
2. 7x Burpee/Split Jumps
Then:
E10MOM x 3 (30 minutes)
400m Run +
15x Box Jumps (24/20) +
20x Alt. DB Snatches (50/30)
Round 1: Accumulate 2:00 Dead Hang from Pull-up Bar
Round 2: Accumulate a 2:00 FLR
Round 3: Accumulate a 2:00 KB Goblet Hold (70/53)
Then:
Cool Down

 

 

STRENGTH – Week 3 of Cycle
In your two chosen lifts:
F/B Squat: 5x8x75%
Bench/Strict Press: 4x7x77%
Deadlift: 6x6x80%

 

 

CROSSFIT
Skill Work – 15′
Ring Muscle-ups
Elite – 2×2 Skin-the-Cats, 5×5 RMUs
Rx – 2×2 Skin-the-Cats, 5×2 RMUs
Amateur – 2x Skin-the-Cats + 3x Ring Taps + 5x Strict Ring Dips
Then:
Snatch Complex warm-up
Then:
4×5 TnG Power Snatch
5th set M.E. at 80% of final set
Then:
55x Thrusters for time
Elite – 135/95
Rx – 105/75
Then:
Cool Down

 

 

PHOTOS
N/A