3.11.19 Training Sessions (3)

GENERAL FITNESS
Against a 30-minute clock:
0:00 – 10:00
Elite – 7 rounds of Cindy (5x Pull-ups + 10x Push-ups + 15x Squats)
Rx – 5 rounds of Cindy

10:00 – 20:00
2000m Row/Ski or 90/70 Calorie Assault Bike

20:00 – 30:00
21x DB Hang Clean and Jerk @ 2×30/20 +
150m Run +
15x DB Hang Clean and Jerk +
150m Run +
9x DB Hang Clean and Jerk +
150m Run
6x DB Hang Clean and Jerk +
150m Run
Then:
Cool Down




STRENGTH
In your two chosen lifts, using 90% of your max:
Set 1: 70% of that 90% load x3 reps
Set 2: 80% of that 90% load x3 reps
Set 3: 90% of that 90% load x Max Reps
Then:
Accessory Work




CROSSFIT
Snatch warm-up
Then:
4×3 Muscle-Snatch, climbing
Then:
Snatch
5×55%
3×65%
2×75%
2x1x80%
Then:
9′ AMRAP
10x Pull-ups +
10x Front Squats (185/125) +
10x Burpee/Bar Hops
Then:
Cool Down



PHOTOS

Go outside and play. That’s what humans do.