7.13.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
With a partner:
16x In-Sync Russian KBS (53/40) +
150m Run
Every 2:00
5 rounds (10 minutes)
Then:
EMOM x 20
1st minute – 10x DB Clean and Jerk (50/30)
2nd minute – 20s L-Sit
3rd minute – 30s Explosive Box Step-up Hops (24″/20″)
4th minute – 12/10 Calorie Ski Erg
Then:
Cool Down with Bent-Body Hollow / FLR Combo
50/10, 40/20, 30/30, 20/40, 10/50
Then:
Actual Cool Down

 

 

STRENGTH
“Leg Primer”
10-1 Bulgarian Split Squat Ladder (elevate back foot onto bench)
10 left + 10 right
9 left, 9 right
8 left, 8 right
Continue to 1 pre leg
Then:
Front Squats
6-6-4-4-2-2
Rest plenty between sets
Then:
4xM.E. Fat-Bar Hanging Rows
Between sets do 6-8x Nordic Curls
Then:
Cool Down with Side Planks

 

 

CROSSFIT
5 rounds:
150m run +
12x Thrusters +
12x T2B +
8x Clean and Jerks +
8x HSPUs +
4x Snatches +
4x Burpee/BMUs or 8x C2B
40′ Cap

 

 

PHOTOS