Session #1

 

 

Warm-up

Coaches Choice

 

Midline Accessory

3 rounds through
0:45 sec on/ 0:15 sec off
Overhead Stability Hold W/ DB/KB (one each arm at moderate to heavy)
Hollow Holds
Bird Dogs + Pause

For Quality

For OH holds lock out your arms and tuck your ribs down.  Breath through the movement.  This should be tough.
Hollow Holds can be scaled to any version as long as it's being held for the majority if not all of the 0:45 secs.
Bird dogs should be done for quality with a pause at the top of each rep.

 

Weightlifting

8 EMOM
5 Hang Power Snatches

Start at a light weight and increase every round

 

Metcon

 

CrossFit Games Open 12.1 (AMRAP - Reps)

7-Minute AMRAP of:
Burpees to a 6" target

 

Session #2

 

Weightlifting

 

Push Press (Work to a heavy triple)

Work on being aggressive on the dip and drive.  Be sure to lock out your knees so there is NO redipping.  Stay strong through the press and finish with your head through

 

Metcon

For Time
50 cal Ski Erg

 

Comment