10.15.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 15x KBS @ 53/35 + 5x Burpees
2. 2x Burpees (add 2 reps each round)
Then:
5-4-3-2-1 KB Windmill (each side), climbing
Then:
15 rounds of:
5x KB Headcutter (53/25) +
3x Strict Pull-ups +
2x KB TGU (same KB)
25′ Cap
Then:
Cool Down

 

 

STRENGTH, Week 7
Front/Back Squats – 6×4 @ 72%
Strict/Bench Press – 5×4 @ 65%
Deadlift – 5×3 @ 72%
Then:
Accessory Work

 

 

CROSSFIT
3 rounds:
2x Skin-the-Cats on Rings +
16x Shoulder Taps (wall vs. freestanding)
Then:
Snatch Complex warm-up
Then:
E2MOM
3x TnG Squat Snatch @ 155/105
Then:
10′ AMRAP
3x RMU +
50′ Front-Rack KB Lunges (53/35) +
5x (each) KB Snatch
Then:
Cool Down

 

 

PHOTOS