11.13.19 Training Sessions (3)

GENERAL FITNESS
12′ AMRAP #1
P1 6x Sandbag Cleans/Lift (140/100)
P2 Wall Sit for the duration of SB Cleans
P3 Rest
Rest 2:00
Then:
12′ AMRAP #2
Three Player 2500m Ski Erg Relay (switch every 20 pulls)
In the time remaining M.E. Synchronized Burpees
Rest 2:00
Then:
12′ AMRAP #3
P1 200m Run (sub 12/8 calorie Assault Bike)
P2 2x TGU (before P1 returns), 53/35
P3 Rest
Perform all AMRAPs at a steady pace.
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility, various
Banded Shoulder Distraction, 2x30s ea.
3×10 BB Bradford Press, light
Then:
Seated BTN BB Press (Snatch-Grip)
10-10-6-6-3-3, climbing
Rest plenty between sets
Then:
10x (ea.) 1-Arm, Off-Set DB Chest Press, AHAP +
4-6x (ea.) Alt. Headbanger Pull-ups
3 sets
Then:
Rotator Cuff Work

 

 

CROSSFIT
EMOM x 12
1. 5-8x Ring Dips
2. 30′ HS Walk
3. 150m Run
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Press + Squat Clean + Split Jerk, 15′
Then:
7′ AMRAP
2-4-6-8 Devil Press (50/35) +
35x DUBs
Then:
Cool Down

 

 

PHOTO
N/A