10.8.18 Training Sessions (3)

 

GENERAL FITNESS
15′ AMRAP #1
20/15 Cals (any machine) +
20x Sit-ups +
15x Wall Ball
Rest 2:00
12′ AMRAP #2
250m Run +
10x DB Curtis P’s
Rest 2:00
9′ AMRAP #3
16x Plate Snatches (45/25) +
12x Burpee/Plate Hops
Then:
Cool Down

 

STRENGTH, Cycle Week 6
F/B Squat: 
5×5@68%
Bench / Strict Press: 4×6@60%
Deadlift: 5×4@68%
Move the bar with speed. Strive for 1 sec per rep tempo.

 

 

CROSSFIT
Skill: T2B and HS Walk
3-4 rounds
Elite: 15 UB T2B + 15m HS walk
Rx: 12 T2B + 15m HS Walk
Amateur: 10 T2B + grab a partner for HS Walk OR practice free standing HS walk
Then:
Snatch Complex warm-up
Then:
5×3 Hang Snatch, climbing
Then:
3 Rounds:
8x clusters 95/65
8x OHS 95/65
2-5 BMUs, depending on skill level
Then:
Cool Down

 

 

PHOTOS
N/A