10.6.18 Training Sessions (3)

 

GENERAL FITNESS
Warm-up with 1-10 Box Jump Ladder
Then:
E2MOM x 30
0:00 – 10:00
Elite – 250m Sprint
Rx – 150m Sprint

10:00 – 20:00
Elite – 3x Wall Walks
Rx – 2x Wall Walks

20:00 – 30:00
“Death by”
DB Squat Clean + Push Press
1st min – 1x each
2nd min – 2x each
3rd min – 3x each
Try to make it to 10 reps each on final minute
Then:
Cool Down

 

 

STRENGTH
4x20yd Sled Pull, climbing to AHAP
Then:
2x (10m Rope Pull + Sled Push)
4 sets, climbing
Then:
1:00 KB Farmer’s Hold, AHAP
Every 10s perform a KB Deadlift
3 sets
Then:
Cool Down

 

 

CROSSFIT
Snatch Complex warm-up
Then:
15 minutes to establish a 3RM OHS, from floor
Then:
3 minutes on, 2:00 off
1. 3x Rope Climbs + 20x Squats
Rest 2:00
2. 8x Power Cleans + 8x Burpee/Lateral Bar Hops
Rest 2:00, repeat
Then:
2x60s Superman Holds

 

 

PHOTOS