9.22.18 Training Sessions (3)


GENERAL FITNESS
0:00 – 10:00 — AMRAP 5x Wall Walks + 15x Box Jumps (24/20)
10:00 – 20:00 —  AMRAP 30x KBS (53/40) + 20x Split Jumps
20:00 – 30:00 —  Burpees EMOM (Elite – 10 reps, Rx – 7 reps, Amateur – 5 reps)
30:00 – ??? — 1-Mile Run for time
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
KB Complex:
4x Row +
3x Clean +
2x Squat +
1x Press +
2x Squat +
3x Clean +
4x Row
5 sets, climbing
Then:
10x Strict Push-up + Sandbag Pull-Throughs
4 sets
Then:
4×15 BB Floor Press, AHAP
Between sets do 10x Seated Mid-Line Curls
Then:
Cool Down with Reverse Flyes

 

 

CROSSFIT
Split Jerks, from Rack:
5-5-3-3-1-1-1
Then:
Minutes 0:00 – 10:00  — 800m Run + AMRAP 10x Box Jumps + 10x T2B
Minutes 10:00 – 20:00 — 50/35 Calorie Assault Bike + AMRAP 3,6,9,12… DB Clusters + Burpees
Minutes 20:00 – 30:00 — AMRAP 250m Row + 20x Sit-ups
Then:
Cool Down

 

 

PHOTOS
N/A