12.1.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
4x (30/30) Prone Dowel Raises, as a group
Then:
50x KBS (70/53) +
10x Burpees +
40x Wall Ball (20/14) +
10x Burpees +
30x Split Jumps +
10x Burpees +
20x KB Headcutters (same KB) +
10x Burpees +
10x Strict Pull-ups
250m Run +
10x Strict Pull-ups +
10x Burpees +
20x KB Headcutters +
10x Burpees +
30x Split Jumps +
10x Burpees +
40x Wall Ball +
10x Burpees +
50x KBS
For time
Then:
Fall Down

 

 

STRENGTH
“Choose your own Adventure”
(choose one lift: Front/Back Squat Squat, Deadlift, Bench Press)
10 reps
8 reps
6 reps
4 reps
4 reps
6 reps
8 reps
10 reps
Be more aggressive on the way back up.
Between each set do 3x Weighted Chin-ups, AHAP
This should take the majority of the hour, so rest PLENTY!
Then:
3×10 DB Powell Raises, off bench
Then:
Cool Down

 

 

CROSSFIT
Power Clean + Push Jerk + BTN Split Jerk, 20′
Then:
1->10
Power Clean 115/85#
S2OH
Burpee bar hops
50 dubs after every set
Then:
Cool Down

 

 

PHOTOS