11.19.18 Training Sessions (3)

 

GENERAL FITNESS
“Mental Primer”
2x (1-6) Partner KB Rack Box Step-ups (20/17.5″). Hold KBs in rack position the entire ladder.
Rest as needed between sets.
10′ cap
Then:
5/5x One-Arm DB Hang Clusters (50/30) +
20x Dumbbell Taps +
10x Burpees
12′ AMRAP
Then:
100x DB Floor Press (2×50/30)
Every drop = 25x Squats
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts:
F/B Squat: 2×2,2×1@93%
Bench/Strict Press: 3×2@93%
Deadlift: 2×2,2×1@93%
Then:
Accessory Work

 

 

 

CROSSFIT
Snatch Complex warm-up
Then:
5×3 Squat Snatch, climbing
Then:
Against of 20′ clock:
“Nancy”
5 RFT
400m Run +
15x OHS (95/65)
In the time remaining AMRAP:
3x RMUs +
5x HSPUs +
8x Thrusters
Then:
Cool Down

 

PHOTOS