4.23.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. DB Snatch 16-14-12-8-6
2. Burpee 6-8-10-12-14-16
Then:
EMOM x 24
1. 14x KB Thrusters (40/25)
2. 40s Dead Hang.
3. 15/12 Calories (athlete chooses machine)
4. Rest
Then:
Cool Down

 

 

STRENGTH
In your chosen lifts:
1×90%
1×92.5%
1×95%
2x1x95%+
Then:
Cool Down

 

 

CROSSFIT
4xM.E. Pull-ups. After each set rest 10s and try to add another 3-5 reps
Rest fully between sets
Then:
Snatch Warm-up
Then:
“Tempo” Full Snatches (5s first pull) + Above Knee + OHS, 15-20′
Then:
EMOM x 12
1. 16x Box Jumps
2. 15x Power Snatch (75/55)
3. Rest
Then:
Cool Down

 

 

PHOTOS