7.2.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of two…
1-7-1 Reverse Burpee Relay
Start at the rig and sprint to the wall each round. Sprint back and tag partner
Then:
EMOM x 30 (6 rounds)
1. 8x Burpee/Split Jumps
2. 15x KB Hi-Pulls (53/40)
3. 45s Wall Sit
4. 15/12 Calories
5. Rest
Then:
Cool Down

 

 

STRENGTH
“KB Mountain” Primer
5-10-15-10-5
KBS + Goblet Squat + Push-ups
Males @ 53, Females @ 35
Then:
10-1 Back Squat @ BW + 3x Strict Pull-ups
Then:
3×10 Deficit BB RDLs, AHAP
Between each set 12x Two-DB French Press, AHAP
Then:
Cool Down

 

 

CROSSFIT
Snatch warm-up
Then:
3-Position Snatch (HH, Above knee, below knee floating)
1 rep each @ 60%, 65%, 3×70%
Then:
3×2 Snatch Pulls @ 90%+
Then:
EMOM x 21
1. 10x (5 each) One-Arm DB Hang Clean and Press (50/35)
2. 15/12 Calorie Assault Bike Sprint
3. 8x OHS (115/85)
Then:
Cool Down

 

 

PHOTOS
N/A