11.4.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10′ AMRAP
12x Split Jumps +
10m For. Bear Crawl +
5x Burpees +
10m Reverse Bear Crawl
Rest while partner goes
Then:
0:00 – 10:00 – 2000m Row/Ski
10:00 – 20:00 – 3 rounds of 200m Sprint + 18x American KBS (53/40)
20:00 – 30:00 – AMRAP 5x Pull-ups + 10x Push-ups + 15x Squats
Then:
Cool Down

 

 

STRENGTH
Conventional Deadlift 
Set 1: 5×75%
Set 2: 3×85%
Set 3: M.E.x95%
Then:
Bench Press
Set 1: 5×75%
Set 2: 3×85%
Set 3: M.E.x95%
Then:
Chin-ups
6-4-3-M.E.
Rest as needed between sets
Then:
10-Minute Push-up Challenge
Elite – 5 reps every 15s for 10 minutes
Rx – 5 reps every 30s for 10 minutes
Then:
Cool Down

 

 

CROSSFIT
Skill Work
3 rounds, 10′ cap
2x Legless Rope Climbs (over achievers start seated)
5 SOTS Press- empty barbell and add weight if possible with each set.  Scale by using a dowel rod or sit on a box, actively, if needed.
Then:
Snatch Complex Warm-up
Then:
Take 5-8 minutes to find a challenging 5 TnG Power Snatches
Then, using that load…
3x TnG Power Snatch EMOM x 5
Then:
21-15-9
DB Thrusters 50/35#
T2B
Directly into
10-20-30
SA DB OHS (5/5-10/10-15/15)
Burpee DB Hop
17′ Cap
Then:
Cool Down

 

 

PHOTOS

Coach’s Favorite Quotes, 1


“Blowing someone else’s candle out doesn’t make yours burn brighter.”

If you have the power to make someone feel good about themselves or happy, do it. The world needs much more of that.