4.30.18 Training Sessions

 

GENERAL FITNESS
“CV Primer”
10x Split Jumps +
15m Bear Crawl +
5x Burpees +
15m Reverse Bear Crawl
Rest while partner goes.
3-4 rounds each
Then:
20 reps each:
Double KBS +
Box Step-ups holding KBs in Farmer position +
Push Press +
Box Jumps +
Push-ups (Hands in KBs if possible)
Males use 2×40, Females use 2×25
4 rounds FOR QUALITY
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts:
Find a new max.
Here is a suggested work up…
8×30-50%
5×60%
3×70%
1×80%
1×90%
1×101%
1×102%
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
1. 5x BMU or 10x Pull-ups
2. 12x DB Thrusters (50/35)
3. 12x Reverse Lunges
Then:
Snatch Warm-up
Then:
15 minutes to establish a heavy Double Full Snatch (no TnG)
Then:
EMOM x 10
1. 50x DUBs
2. 150m Sprint
Then:
Cool Down

 

 

PHOTOS