7.20.18 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
Burpee/Step-ups or Jumps, EMOM x 10
Elite – 8 reps
Pro – 6 reps
Amateur – 4 reps
Then:
Teams of two, 25′ AMRAP
40 Calories, any machine +
60x Alt. DB Snatches (50/35) +
40x Box Step-Overs with DB (same DB) @ 24/20″
250m DB Ruck together, switch DB as needed (same DB)
60x Explosive Medicine Ball Sit-ups (20/14)
Then:
Cool Down

 

 

STRENGTH
“Holy Trinity,” variant
Max total combined reps of the following movements:
Strict Press (95/55)
Strict Pull-ups
Dips
Move from exercise to exercise as you see fit, tally all reps as you go.
Record total. Elite = >150 reps
Then:
3x Front Squats (from rack, then re-rack) +
6x Back Squats (from rack, same BB). After rep 6 dump the bar and set up immediately for 9x Deads +
9x Deadlifts
Alternate turns with a partner. You do all 3-6-9, then they do all 3-6-9.
3 total sets. Make the last one suck! Front Squat will obviously be limiting lift.
Then:
Accumulate a 5-minute OH Plate Hold (55/45)
Each drop = 20x Strict Push-ups
Then:
Cool Down

 

 

CROSSFIT
“Farewell Megan”
21-15-9
Burpees +
KBS (53/35)
50x DUBs between each round
Right into..
Sassy Karen
150x Wall Ball. Every drop = 10x T2B

 

 

PHOTOS
N/A