9.28.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
“You go, I go” format
150m Run + 6-9-12-15-18 KB Thrusters  (45/25) 
Right into…
10x Burpees + 8-10-12-14-16 DB Snatch (50/30) 
Right into…
12/10 Calories (any machine) + 10-12- 14-18-22 Sit-ups 
All for time
Then:
Cool Down

 

 

STRENGTH
3×12 Alt. Iso-Dynamic Y’s
3x(5/5) DB Tightrope Press, climbing
Then:
4×10 DB “DeadRows” (DL + Bent-Over Row = 1 rep), climbing
Then:
M.E. Fat Bar Hanging Rows
Between sets do 15x Supine DB Triceps Extensions, AHAP
4 sets
Then:
3×10 V-ups
Then:
Cool Down

 

 

CROSSFIT
45 minute running clock
Choose four:

Option 1:
150x Wall Ball
Less than 7:00 = done
Greater than 7:00 = 30 more Wall Ball (180 total)

Option 2:
Grace – 30x Clean and Jerk (135/95)
Less than 4:00 = done
Greater then 4:00 = 10 more Clean and Jerks

Option 3:
1.5 Mile Run
Less than 10:00 = done
Greater than 10:00 = 30x Burpees when you’re done

Option 4:
40x HSPUs
Less than 5:00 = done
Greater than 5:00 = 15x additional HSPUs

Option 5:
30x Ring Muscle-ups
Less than 7:00 = done
Greater than 7:00 = 20x Strict Pull-ups

Option 6: 
Two attempts to do 100x UB DUBs
Failure = 300 Total (includes previous reps)