12.14.18 Training Sessions (3)

GENERAL FITNESS
“Shoulder Primer”
4x30s Toes-n-Nose Handstand Hold
Rest while partner goes
Then:
50 Calories, any machine  
40x KBS (53/40) 
30x Sit-ups 
20x Burpee/Box Jumps (24/20) 
10x Strict Pull-ups or 12′ Rope Climbs 
20x Burpee/Box Jumps 
30x Sit-ups 
40x KBS 
50 Calories (same machine) 
For time
Then:
Farmer’s Carry / Dead Hang
100’/60s, 100’/45s, 100’/30s, 100’/15s
Males use 2×70, Females use 2×53
Then:
Cool Down



STRENGTH 
Monster Walks 
20x Alt. Supermans 
Then:
3×10 KB Good Morning (go for the stretch and perfect Lx position)
8-8-6-4-4
Deficit Deadlifts (elevate 45# comp plate) 
Between sets do 30s Reverse Plank on bench 
Then:
90s KB Farmer’s Hold (90/70) +
10x Hollow Rocks 
3 sets
Then:
Cool Down



CROSSFIT
E2MOM 
150m Run + M.E. T2B
Then:
Clean and Jerk warm-up
Then:
5×5 TnG Power Cleans, climbing
Then:
5 rounds for time…
10x Snatch (95/65) +
50x DUBs
Then:
Cool Down