11.12.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
6′ AMRAP
12x Alt. DB Snatch (50/30) +
20x Split Jumps
Then:
EMOM x 30
1. 6x DB Hang Squat Cleans + 3x Strict Press, AHAP
2. 8x “Bastards” (Burpee + Tuck Jump)
3. 20s Bent-Arm Hang
4. 15/12 Calories, any machine
5. Rest
Then:
Cool down with box breathing and static stretching

 

 

STRENGTH
In your two chosen lifts:
B/F Squats: 3×2,2×1@90%
Strict / Bench Press: 2×2,2×1@90%
Deadlifts: 6×1@90%
Then:
Accessory work

 

 

CROSSFIT
Skill:
3 sets
10x Deficit HSPU
50 DUBs
Then:
Snatch Complex warm-up
Then:
Work up to a 85-90% Full Snatch, then to 2-3 singles
Then:
“Helen”
400m +
21x KBS (53/35) +
12x Pull-ups
3 rounds for time
Then:
Cool Down

 

 

PHOTOS
N/A