8.6.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Alternating Sprints – 10′

EMOM x 5
20x KBS (53/40)

EMOM x 5
12x Box Jumps (24/20)

EMOM x 5
12x Sit-ups

EMOM x 5
10x Burpees

EMOM x 5
10x DB Hang Clean and Jerk (30/20)

EMOM x 5
10/8 Calorie Assault Bike Sprints

Then:
Cool Down

 

 

STRENGTH
50x Alt. Supermans
Glute Marches
Then:
4×8 KB Box Step-ups (Not strict, so go heavy!), climbing
Chase each set with 10x Explosive Split Jumps
Rest as needed
Then:
Sumo Deadlift
10RM, 5RM, 2RM
No more than two attempts each
Then:
3-Pt. DB Row Drop Set
Three DBs to failure in descending order, switch arms
Rest fully, repeat
Then:
Cool Down

 

 

CROSSFIT
Snatch warm-up
Then:
Snatch E2MOM x 16
0-2: 3 reps
2-4: 3 reps
4-6: 3 reps
6-8: 2 reps
8-10: 2 reps
10-12: 1 rep
12-14: 1 rep
14-16: 1 rep
Then:
20x Deficit HSPU +
30x Alt. Pistols +
40x Wall Ball +
30x DB Snatch (70/50) +
20x Box Jump (30/24″)
Then:
Cool Down

 

 

PHOTOS