11.17.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 12/8 Calories, any machine
2. 18x Sit-ups
3. Rest
Then:
60x Wall Ball (20/14) +
30x KB Deadlifts (53/35)
15x Strict T2B
15′ AMRAP
Then:
6x (each) Quarter KB TGU, AHAP +
20x Supermans
4 sets
Then:
Cool Down with static stretching

 

 

STRENGTH
Warm-up with Static Hold Series:
Each player needs two KBs (70/35, 53/25)
30s each:
One-Arm Farmers, each
One-Arm OH, each
Awkward, each
Heartbeat Hold (beat every 5s)
Bottoms-up, each
2 rounds
Then:
4×8 BB Good Mornings, climbing
Then:
Work up to approx 75% of your best Front Squat (3-4 sets)
Then:
EMOM x 12
Odd: 1x Front Squats
Even: 3x Back Squats
Then:
Accumulate 3:00 L-Sit
Each drop do 10x Push-ups + 20x Split Jumps
Then:
Cool Down

 

 

 

CROSSFIT
20 min:
Power snatch + BTN Push Jerk + OHS
Then:
Buy In: 150 Dubs
10-8-6-4-2
Hang Squat Snatch 135/95
Thrusters
T2B
Cash Out: 150 Dubs
Then:
Cool Down

 

 

PHOTOS
N/A