5.24.19 Training Sessions (3)

GENERAL FITNESS
10′ AMRAP #1
10′ of Alternating Partner Sprints (60m out, 60m back).

Rest 2:00

10′ AMRAP #2
Teams of three, 2000m Row/Ski
Each athlete Rows/Skis for 30s. When the team complete 2000m do M.E. synchronized Burpees. Score = total Burpees.

Rest 2:00

10′ AMRAP #3
20x Split Jumps
15x KB Deadlifts (70/53) +
3x Wall Walks
Then:
Cool Down




STRENGTH
10x 90/90 Hip Stretch
Then:
16-12-8 Alternating DB Reverse Lunges, climbing
Then:
Work up to a challenging 7-rep Back Squat (3-4 sets)
Then, with that load…
50-Rep Back Squat Challenge in as few sets as possible
Then:
HEAVY KBS
12-10-10-8-8, climbing
Focus on snapping the hips!
Then:
20x Frog Leg Glute Bridges
Between sets do 15x Supermans
2-3 sets, time permitting
Then:
Cool Down



CROSSFIT
EMOM x 18
1. 12x (6/6) 1-Arm DB Hang Clean and Jerks (50/35)
2. 12x Pull-ups
3. 150m Run

Rest 2:00

EMOM x 18
1. 6x Power Snatch (135/95)
2. 8x OHS
3. 12/10 Calorie Assault Bike Sprint
Then:
Fall Down




PHOTOS