6.15.18 Training Sessions (3)

 

GENERAL FITNESS
KB Complex Warm-up
Then:
“CV Primer”
12′ AMRAP
2x TGU (53/35)
8x Burpees
14x KBS (same KB)
Then:
“You go, I go”
21 Calories, any machine +
15x DB Hang Clean and Jerk +
9x DB Box Step-overs (24/20)
25′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
50x Alternating Supermans +
Monster Walks (4-ways)
Then:
BB Complex
Deadlifts +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
Pull-ups
Set 1: 6 reps each, light
Set 2: 4 reps each, moderate
Set 3: 2 reps each, AHAP
Then:
Work up to a heavy 5-rep TnG Deadlift
Then, with that load…
3x TnG Deadlift + 3-6-9-12-15-18 Push-up ladder
Then:
Cumulative L-Sit
Elite – 3 mins
Rx – 2 mins
Amateur – 1 min
Each drop = 15x Sit-ups
Then:
Cool Down

 

 

 

CROSSFIT
45′ Chipper
100x Double-Unders +
90x Pull-ups +
80x DB Snatch
70x Walking Lunge +
60x Wall Ball (20/14) +
50 Calories, any machine that’s available +
40x One-Arm OHS (same DB) +
30x T2B +
20x Burpees +
10x Wall Walks +
AMRAP more calories in time remaining
Then:
Fall Down

 

 

PHOTOS