6.25.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E3MOM x 4 (12 minutes). Casual pace
7x Pull-ups / Ring Rows +
14x Burpees +
28x Walking Lunges
Then:
Males use 53#, Females use 35-40#
15′ AMRAP of the following:
10x Split Jumps +
5x KBS +
3x Goblet Squat +
1x Push Press, left +
1x Push Press, right
Then:
Cool Down:
45s Bent-Body Hollow +
20x Reverse Snow Angels
2-3 sets
Then:
Stretch and foam roll

 

 

STRENGTH
1:00 FLR
Every 10s perform a perfect strict Push-up
Rest 1:00, repeat
Then:
Bench Press
10-10-8-6-4-4 @ 4010 tempo
Between each set do a 20s Bent-Arm Hang on Pull-up Bar (supinated grip)
Then:
8-10x Straight Bar Biceps Curls, AHAP +
20x BB Grip Roll-ups
Don’t put the BB down between curls and roll-ups
2-3 sets
Then:
Cool Down with DB External Rotation

 

 

 

CROSSFIT
Snatch warm-up
Then:
Power Snatch + Snatch Balance + OHS + Hang Snatch – 15′
Then:
20′ AMRAP
400m Run +
10x Front Squats (185/125) +
40x T2B
Then:
Cool Down

 

PHOTOS
N/A