10.3.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
3x KB Snatch + 2x Windmill + 1x TGU, switch
4 sets, climbing
Then:
20x Alt. Shoulder Taps (against wall)
Rest 30-60s
15x DB Power Cleans, AHAP
Rest 30-60s
10x Push-up + Lateral Sandbag Drag Combo (or DB)
Rest 30-60s
20x HARD Alt. Sledgehammer Strikes onto Tire
Rest 30-60s
2-3 rounds
Then:
Cool Down

 

 

 

STRENGTH
2×5 Weighted Dislocates
2×10 Alt. Handcuffs
Then:
Strict Press
10-8-6-4-6-8
Between sets do 5-8x Strict Pull-ups
Then:
3×10 (each) Off-Bench DB Row, AHAP
Between sets do 20x Hollow Rocks
Then:
20s Reverse Plank Holds off two benches +
40s FLR
2-3 sets, depending on time
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
EMOM x 15
1. 30-60-90m Suicide outside
2. 16x Alt. DB Snatch (50/30)
3. Rest
Then:
Clean and Jerk warm-up
Then:
5×3 Hang Squat Cleans, climbing
Then:
3 rounds for time:
20x Box Jumps (24/20)
15x Pull-ups
10x Deadlifts (225/175)
Then:
Cool Down

PHOTOS